*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) Run: 5K

For time.

2) Back Squat: 6-4-3-3-2 Every 2:30

Warm-up as needed. Reference loading from last week and work to build on that a little.

3) Dumbbell Farmers Reverse Lunge: 8/side Every 2:30

Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep. Reference 7/9/18 for loading.

4) AQAP:

100-80-60-40-20 Air Squats

15-12-9-6-3 Dumbbell Power Cleans 50/35

Scale as needed.

5) Dumbbell Sumo Stance Romanian Deadlift: 4 sets of 15

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

6) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as needed.

7) Sled Sprints: 10 x 50m

Rest 90 seconds between sets.

8) 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