* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.

Pre Class:

1) 18 minute EMOTM:

Station 1 – 10-20 Calories Ski Erg

Station 2 – 1 Round Strict Cindy

Station 3 – 10-20 Calorie Ski Erg

Station 4 – 7 D-Ball Bear Squats 150/100

Station 5 – 10-20 Calories Ski Erg

Station 6 – 3-5 Burpee Bar Muscle-ups

Three cycles through of this, scale as needed to be able to get consistent output over the 3 rounds.

WOD:

2) Snatch + Hang Snatch x 2: 5 sets

Warm-up as needed. Start around 60% of your 1RM. No dropping the bar between the Snatch and Hang Snatch, drop after the Hang Snatch and reset for the 2nd complex. Build as heavy as deemed fit. Rest 2-3 minutes between sets.

3) Clean + Hang Clean + Front Squat + Jerk: 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. Rest 2-3 minutes between sets.

4) 3 rounds AQAP:

20 Hang Power Cleans 95/65

30 Wall Balls 20/14

60 Double-unders

Extra Work:

5) AQAP:

75 Toes-to-bar

*Every time you break perform 3 Box Jump 40/30

Scale as needed.

6) Banded Resisted Strict Pull-ups: 5 sets of 5

Rest 90-120 seconds between sets. Max Band Tension.

7) Handstands Walk: 8 x 50ft

Rest 60 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE