* 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.

WOD:

1) Push Press + Push Jerk + Split Jerk: 7 sets

Warm-up as needed. Start around 60-70% of your 1RM Push Press. Build as heavy as deemed fit. Rest 90-120 seconds between sets.

2) Snatch Grip Push Press: 3 sets of 5

Warm-up as needed. Start around 70% of your 1RM Snatch. Build as heavy as deemed fit. Rest 2-3 minutes between sets.

3) 2″ Deficit Deadlift: 3 sets of 3

Warm-up as needed. Start around 70% of your 1RM Deadlift. Build as heavy as deemed fit. Rest 2-3 minutes between sets.

4) AQAP:

27 Overhead Squats 135/95

21 Overhead Squats 185/135

15 Overhead Squats 225/155

9 Overhead Squats 275/185

Scale as needed. Bar taken from the floor.

5) 4 rounds AQAP:

20 Chest-to-bar Pull-ups

20 Alternating Dumbbell Squat Snatch 50/35

20 Calories Rowed

Rest 5 minutes

Keep track of time and attempts to complete each set.

6) Front Rack Yoke Carry: 6 x 25m

Rest 90-120 seconds between sets. Heavy as possible.

7) Kneeling Split Single Arm Dumbbell Press: 5 sets of 6/side

Rest 90-120 seconds between sets. Heavy as possible.

8) GHD Sit-ups: 3 sets of 25

Rest 90-120 seconds between sets.

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