Hang Squat Snatch 1-1-1-1-1 & 3x AMRAP 3 mins: Row (500m/400m) and Max Rep Wall Balls

Hang Squat Snatch 1-1-1-1-1

Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Use mats

3x AMRAP 3 mins: Row (500m/400m) and Max Rep Wall Balls

For 3 cycles:
AMRAP in 3 mins of:
Row 500m/400m
Max Rep Wall Ball (20#/14#)

Rest 3 mins between each cycle.
For each cycle restart the AMRAP.
Row should be 500m for men and 400m for women each round.


Photo by @robcwilson


No 6am on Thursday! During the Open we switch to Mon, Tue, Wed, Fri 6am classes (instead of M-Th). This will run through 3/24.

Joe W. made us a SRCF Open Leaderboard 

The official Games Leaderboard is finalized but not all results are showing due to their website issues.  For an update on what’s wrong with the site you can see it here:

Update Show: 17.1 Leaderboard


Results cont