* Reminder, Monday July 4th there will be one (1) class at 9 AM

WOD:

1) AQAP:

10 Squat Snatch 125/85

9 Squat Snatch 135/95

8 Squat Snatch 155/105

7 Squat Snatch 165/115

6 Squat Snatch 175/125

5 Squat Snatch 185/135

4 Squat Snatch 205/145

3 Squat Snatch 225/155

2 Squat Snatch 245/165

1 Squat Snatch 265/175

Rest 10 minutes

2) 4 rounds AQAP:

500m Row

21 Bar Facing Burpees

12 Thrusters 115/75

Rest 10 minutes

3) AQAP:

4-3-2-1 Legless Rope Climbs 15ft

16-12-8-4 Strict Handstand Push-ups

32-24-16-8 Alternating Pistol Squats

If you can perform these movements but not proficiently scale volume so that you can keep some intensity.

4) False Grip Tempo Ring Rows: 7 sets of 3

Feet on 20″ Box. 2 second Pull, 2 second Hold, 2 second descent. Add load if able. Rest 90-120 seconds between sets.

5) Bar Dips: 5 sets of 4-6 reps

Rest 90-120 seconds between sets. Add load if able.

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