Call Us: (713) 304-0009

3 February 2014 – “Antarctica, 1978”


3 February 2014 – “Antarctica, 1978”

Warm Up. Line Drills and Shoulder Mobility for pull ups.

Pay Day Pull Ups

Open Prep: 6 minutes

Unbroken Wall Balls (start at 8, add 2 each round), then

5 burpees.

If you do not go unbroken on WB, start again at 8.

Unbroken means no no-reps (line, drops, all that stuff)

There is no shame in breaking, only shame in knowingly missing the standard and counting the rep anyway.


WOD: “Antarctica, 1978”

3 Rounds For Time

400m run

15 KB Swings (53/35) ARx (70/53)

10 Power Snatch (95/65) ARx (Snatch 105/75)

ARx means you are doing BOTH heavy KB Swings AND FULL SQUAT SNATCH, not either/or.