* 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) Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Clean and Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) AQAP:

2o Pull-ups

40 Wall Balls 20/14

800m Run

10 Pull-ups

20 Wall Balls 20/14

400m Run

Extra Work:

4) Single Leg Hip Thrusts: 4 sets of 10/side

Rest 90-120 seconds between sets. Use load if needed.

5) Sled Drag: 400m @ Bodyweight

Use a weight you can move continuously for the entire 400m, scale as needed.

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