*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 – 7:00 – Every 1:00 x 7 sets:

1 Hi-Hang Snatch High-Pull +

1 Hi-Hang Muscle Snatch +

1 Snatch Balance

Warm-up as needed. Start around 50% of your 1RM, build as heavy as deemed fit.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets:

1 Hi-Hang Power Snatch +

1 Overhead Squat

Continue to build loading from Part A.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets:

1 Hi-Hang Snatch

Continue to build loading from Part B.

2) 7 sets of:

1 Strict Ring Pull-up +

1-5 Ring Muscle-ups +

1-3 Strict Ring Pull-ups

Pick reps/output you can maintain for all 7 sets. Rest 2-3 minutes between sets.

3) 4 rounds AQAP:

75 Double-unders

15 Chest-to-bar Pull-ups

12 Alternating Dumbbell Snatch 70/50

Scale as needed.

4) Seated Cable Rope Rows: 4 sets of 20

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

5) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

Session B:

1) 6 sets of:

500m Row

500m Ski Erg

Rest 3 minutes between intervals. Flip flop order each round.

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