Happy Birthday Raf!

Rafael turns 41 today.  Raf protects and serves so we appreciate him as an officer and especially as a shining light at our box, .  We thank the Maciel family for their glowing presence and friendship.


Today's WOD menu: Please be sure you are signed-in before attending class:

Apéritif: "SSST" Secret Service Snatch Test

10 Minute test used by the Secret Service in it's selection process, complete as many KB Snatches in 10 minutes as possible:

  • Men use #55, Women use #35.
  • KB may be switched H2H as many times as desired to give the other arm a rest.
  • KB may be rested on the ground if needed, but must be in motion at the 10 minute mark.
  • World Record for this event is 275 Snatches, 200 is a desirable score and something to shoot for. 

Entrée: "Soprod"

21-15-9 reps of: 

  • Overhead Squat (one arm)s 45 lbs 
  • Strict Toes To Bars

Post total time.

Dessert: 41 Burpees for time 

Log results to your CSV BEYOND THE WHITEBOARD account.