*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) 21 minute EMOTM:

1 – 40 seconds Ski/Bike/Row/Run

2 – 1/side Kettlebell Turkish Get-up

3 – 50ft/side Single Arm Front Rack Carry

Pick efforts you can maintain for all 7 sets. Front Rack Carry can be done with Kettlebell or Dumbbell.

2) 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.

3) 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.

4a) “2010 CF Games Pyramid Double Helen”:

1200m Run

63 Kettlebell Swings 53/35

36 Pull-ups

800m Run

42 Kettlebell Swings 53/35

24 Pull-ups

400m Run

21 Kettlebell Swings 53/35

12 Pull-ups

Immediately upon finishing transition to Part B.

4b) Max Jerk: 90 seconds to Establish

Performed from the rack. Can be front or back rack Jerk. 90 seconds starts as soon as your 12th Pull-up is completed. You may pre-load the the bar to whatever weight you want.

5) Medball Ring Muscle-up: 10-15 minutes Practice

Spend time working on Muscle-ups with a Medball between the Knees or Feet.

6) Wide Grip Lat Pull-Down: 4 sets of 12

Rest 2-3 minutes between sets. Heavy. Use a weight you can only perform 2-3 reps strict, make this more of a full body movement.

7) 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