WOD 10/09

A1. Power snatch, x2 @ 75-80% of 1RM
A2. Overhead squat, x2 @ same weight
A3. Double under, x15

9-7-5 reps for time of:
Muscle ups
Snatches (135/95)

Scaled intermediate
18-14-10 reps of:
Pull ups
Ring dips
Alternating with,
9-7-5 reps of:
Snatch (95/75)

Scaled beginner
18-14-10 reps of:
Assisted pull ups
Push ups
Alternating with,
9-7-5 reps of:
Snatch (75/45)

Last completed on May 8th, 2012.

Hey guys and gals from Free Range! We miss you very much and are trying our best to keep up with your physical beastliness while we are in Austin. We hope you enjoy the workouts this week…as a few of them have been crafted from our street/rooftop WODs around town! See you all next week!! -ML, AB and Scotty


  1. Hey! What garage is that? It looks like my old work garage…are you at the Texas Health and Human Services Commission parking lot near the Triangle? If you were, hope you got to check out Flying Saucer…they have one of the largest beer selections in Austin…although they may not be paleo :(. Hope you and AB are having a blast!

  2. Haha, you were right on the money! It seems like you know this town better than anyone! My brother lives at the Triangle and we did a workout on the roof of his parking structure. AB and I are really having a good time with this trip, but missing Free Range like crazy!

  3. That was my town…miss it so much…That is funny; my old gym is Fitness 360 where your brother lives.

    We all miss you here like crazy, and all want you both back home, but the BEST part of your trip starts tomorrow. What a line-up! Keep hydrated, sun screened, and lawn chaired, and have an AWESOME time!


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