*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE.

**Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE.

WOD:

Session A:

1a) 0:00 – 7:30 – Every 1:30 x 5 sets:

3 Above the Knee Hang Muscle Clean +

3 Push Press

Start around 50% of your 1RM and build as heavy as deemed fit.

1b) 7:30 – 15:00 – Every 1:30 x 5 sets:

2 Above the Knee Hang Power Clean +

2 Push Jerk

Continue to build loading from Part A.

1c) 15:00 – 22:30 – Every 1:30 x 5 sets:

1 Above the Knee Hang Clean +

1 Jerk

Continue to build loading from Part B.

2) 1 + 1/4 Front Squat: 5 sets of 2

Rest 2-3 minutes between sets. Heavy as possible.

3) Kettlebell Farmers Walking Lunge: 4 sets of 50ft

Rest 2-3 minutes between sets. Heavy as possible while moving unbroken.

4) 3 rounds AQAP:

15 Bar Facing Burpees

12 Bar Muscle-ups

9 Power Cleans 185/135

Scale as needed.

5) Reverse Hyper: 3 sets of 20

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

Session B:

1) AQAP:

2000-1600-1200-800-400m Assault Bike

10-8-6-4-2 Rope Climbs 15ft

Scale as needed.

2) Sandbag Carry: 8 sets of 100ft

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.

3) Alternating Dumbbell Curls: 4 sets of 10/side

Rest 90-120 seconds between sets. Use moderate load.

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