*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: 3 Snatches

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between each rep. All reps are full Squat.

2) Every 1:30 x 7 sets: 2 Clean and Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between each rep. All reps are full Squat and Split.

3) AQAP:

800m Run

36 Push-ups

100 Double-unders

27 Push-ups

50 Wall Balls 20/14

18 Push-ups

Extra Work:

4) GHD Sit-ups: 4 sets of 10-15 reps

Rest 90-120 seconds between sets. 

5) C2 Bike – 3 sets of:

2500m

Rest 3:00

2000m

Rest 2:30

1500m

Rest 2:00

1000m

Rest 1:30

500m

Rest 1:00

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