* 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) 6 rounds:

1000m Assault Bike

500m Row

250m Ski Erg

Rest 2 minutes between sets. Rotate the order each round by changing the start station by 1 movement so that you complete 2 rounds of each order.

WOD:

2) 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.

3) 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.

4) AQAP:

3o Chest-to-bar Pull-ups

60 Wall Balls 20/14

800m Run

20 Chest-to-bar Pull-ups

30 Wall Balls 20/14

400m Run

Extra Work:

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

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

6) 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