*Programming Shift HERE

**Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th

***Games Fundraiser HERE

****Help Us Grow Our Brand HERE

WOD:

1) Every 1:30 x 7 sets: 2 Snatch High-Pulls + Below the Knee Hang Muscle Snatch + Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls.

2) Every 1:30 x 7 sets: 2 Clean High-Pulls + Below the Knee Hang Muscle Clean + Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls.

3) “Helen” – 3 rounds AQAP:

400m Run

21 Kettlebell Swings 53/35

12 Pull-ups

Extra Work:

4) Single Arm Farmers Carry: 6 sets of 50ft/side

Rest 90-120 seconds between arms. Heavy as possible while moving unbroken.

5) Hand-Over-Hand Sled Pull: 4 sets of 100ft

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.

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