*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) Run:

2x800m @ Easy/Moderate Pace w/2 minutes Rest

1x300m @ Fast Pace w/100m Walking Rest

2x600m @ Easy/Moderate Pace w/2 minutes Rest

1x300m @ Fast Pace w/100m Walking Rest

2x400m @ Easy/Moderate Pace w/2 minutes Rest

1x300m @ Fast Pace w/100m Walking Rest

Workout Pacing: The pace for the 800s, 600s, and 400s must get progressively faster. All 300m intervals are at the same pace. The 300m pace must be faster than your 400m interval. Target a 300m pace that is faster than your mile PR pace. Workout from Chris Hinshaw.

2) Every 1:30 x 7 sets: Snatch + Hang Snatch + Overhead Squat

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

3) Every 1:30 x 7 sets: Clean + Hang Clean + Jerk

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

4) Pause Front Squat: 3 sets of 2

Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds. No bounce to get up.

5) AQAP:

18 Thrusters 135/95

25 Toes-to-bar

15 Clean and Jerk 135/95

25 Toes-to-bar

12 Power Snatch 135/95

25 Toes-to-bar

9 Squat Cleans 135/95

Scale as needed.

6) Sumo Stance Good Morning: 4 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

7) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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