* 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) 2 Snatch Pull + Snatch: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Reset on the floor between each rep. Snatch is full Squat.

1) Clean Pull + Clean + Hang Clean: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Reset between the Pull and Clean, no dropping the bar after the Clean. All reps full Squat.

3) 12 minute AMRAP:

200m Run

15 Knees-up

10 Thrusters 65/45

Extra Work:

4) Sled Drag: 400m @ Bodyweight

Scale as needed to be able to move without stopping.

5) Ring Dip Support: 7 x :20 ON/:40 OFF

Scale times as needed. Focus on holding a position of external rotation.

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