Author: Jade

*Last Day to Buy TICKETS!!!… 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: Build to a Heavy Single Spend no more than 20 minutes working on this. Should be a full squat. 2) Clean and Jerk: Build to a Heavy Single Spend no more than 20 minutes working on this. Should be a full squat and split. 3a) 12-9-6 – AQAP: Squat Snatch 155/105 Muscle-up Rest 5 minutes 3b) 15-12-9 – AQAP: Power Snatch 115/75 Alternating Pistols Per Side Rest 5 minutes 3c) 21-15-9 – AQAP: Hang Power Snatch 75/53 400m Run 4) Sled Drag: 400m Moderate weight, should be able to move at a consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*Last Day to Buy TICKETS!!!… Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th Pre Class: 1) 20 minute EMOTM: Movement 1 – 1-3/side Heavy Dumbbell Snathc Movement 2 – 10 Wall Balls 30/20 Pick reps and weights you can maintain for all 10 rounds WOD: 2) Back Squat: 1 Rep EMOTM x 20 sets Warm-up as needed. Start at 70% of your 1RM. Build as heavy as deemed fit. Goal is to have as many lifts as possible at 85% or higher. 3) AQAP: 100 Double-unders 30 Power Cleans 135/95 10 Rope Climbs 15ft 30 Power Cleans 135/95 100 Double-unders Extra Work: 4) Paralette Handstand Push-ups: 30 for time Goal is full deficit, but you pick the deficit accordingly to your abilities. Kip all reps. 5) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. 6) Dumbbell…