* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th

WOD:

1) Snatch + 1-5 Ring Rows/Strict Pull-ups: 1 set EMOTM x 10 sets

Warm-up as needed. Start around 70% of your 1RM for the Snatch. Build as heavy as deemed fit. Pick a rep range you can maintain for the Ring Rows/Strict Pull-ups.

2) Clean + 1-5 Ring Rows/Strict Pull-ups: 1 set EMOTM x 10 sets

Warm-up as needed. Start around 70% of your 1RM for the Clean. Build as heavy as deemed fit. Pick a rep range you can maintain for the Ring Rows/Strict Pull-ups.

3) 10 minute Up Ladder:

1 Rope Climb 15ft

5 Wall Balls 20/14

The following round is 2/10, then 3/15, 4/20 and so on until 10 minutes is up.

Extra Work:

4) Hip Thrusts: 4 sets of 10

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

5) Run: 1 mile for time

Treat this as a time trial effort.

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

Post Results/Thoughts To Comments