WOD

Back Squat
5-5-3-3-2-2

Rest 3-5 minutes.

Then For Time:

10 Pull-Ups
1 Box Jump (24/20 in. box)
9 Pull-Ups
2 Box Jumps
8 Pull-Ups
3 Box Jumps
7 Pull-Ups
4 Box Jumps
6 Pull-Ups
5 Box Jumps
5 Pull-Ups
6 Box Jumps
4 Pull-Ups
7 Box Jumps
3 Pull-Ups
8 Box Jumps
2 Pull-Ups
9 Box Jumps
1 Pull-Up
10 Box Jumps

Use bands as needed for assistance on pull-ups, but mix in thinner bands or no bands to work on your pull-up strength during this WOD.

Below: Pics from some of last week's WODs, and West Shore United Rugby.

SNATCHES

 KNEES TO ELBOWS and WALL BALL

DAN DEMONSTRATING THE NICE, POWERFUL, and EFFICIENT TRIPLE EXTENSION WE STRIVE FOR.

 BEAUTIFUL PISTOL BY DAN

ON-RAMPERS GETTING IT ON....

THANKS FOR VISITING US PAMELA! (PAMELA IS FROM CF CENTRAL CONN. AND IS IN ALL BLACK)

"DT" WOD

KARA, STACEY, SEAN, AND OUR OWN "DT" ARE PICTURED (although the WOD is not named after him)

 WEST SHORE RUGBY GROWING STRONGER AS A TEAM