* Next Week, Monday, July 3rd, Noon will be the last class of the day. We will have one class at 9 AM on Tuesday, July 4th.

** 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) Block Pull: 7 Reps Every 2:00 x 5 sets

Warm-up as needed. Pull from the top of the knee position. Loading should be anywhere from 110-130% of what you would normally Deadlift at the given rep range. Build loading each set as deemed fit.

2) Single Leg Hip Thrusts: 10/side Every 2:00 x 5 sets

These should be done as continuation of your block pulls starting at 10:00 on the clock. Focus on positioning over load, 9 out of 10 athletes don’t need any weight for this.

3) 12 minute AMRAP:

200m Run

15 Abmat Sit-ups

10 Thrusters 45/35

Extra Work:

4) Sled Drag: 400m

Use a weight you can move smooth and continuously.

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