*Raffle Winners HERE…Because of our tight timeline we will be giving out products once Jade and Dani are home from the Games.

**Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down.

WOD:

1) 7 sets of:

1500m Assault Bike

200m Wreck Bag Carry 100/70

3 minutes Rest

Perform at maintainable paces.

2) Every 1:30 x 7 sets: Snatch + 3 Overhead Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) Every 1:30 x 7 sets: Clean + 3 Jerks

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

4) Pause Front Squat: 3 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom of the Squat for 2-3 seconds.

5) 5 rounds AQAP:

400m Run

15 Overhead Squats 135/95

Scale as needed. You should be able to perform squats mostly unbroken, if you can’t scale the loading.

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