*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:

1) 15 minute EMOTM:

Minute 1 – 1x (3 Snatch Grip Deadlifts + 1 Hang Power Snatch + 1 Overhead Squat)

Minute 2 – 2x (3 Snatch Grip Deadlifts + 1 Hang Power Snatch + 1 Overhead Squat)

Minute 3 – 3x (3 Snatch Grip Deadlifts + 1 Hang Power Snatch + 1 Overhead Squat)

Each complex should be performed as a complex, no dropping the bar, you may drop on minutes 2 and 3 when there are multiple complexes. Keep the weight fixed through the 3 minute cycle and then go up or down as deemed fit.

2) Low Hang Snatch High-Pull: 3 sets of 5

Rest 2-3 minutes between sets. Heavy as possible (bar should be getting to sternum area). Use straps if you need them/have them.

3) 3 rounds AQAP:

100ft Handstand Walk

50 Heavy Rope Double-unders

12 Alternating Dumbbell Squat Snatch 100/70

Scale as needed.

4) 4 rounds AQAP:

400m Run

20 Wall Balls 30/20

10 Bar Facing Burpees

Scale as needed.

5) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale loading as needed for desired stimulus.

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