Author: Jade

*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: 1a) 0:00 – 7:00 – 7 minute EMOTM: 10 Hollow Rocks + 10 PVC Banded Press Downs Scale reps as needed to complete in around 40 seconds. Not for time, for quality. 1b) 7:00 – 14:00 – 7 minute EMOTM: 20 second Superman Hold + 5 Toes-to-Rig Toes-to-Rig is same as last week, using this to warm-up for Part C. 1c) 15:00 – 25:00 – 10 minute AMRAP: 50 Toes-to-bar 50 Abmat…

*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: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Muscle Snatch Start around 50% of your 1RM. Build as heavy as deemed fit. You may drop and reset between reps. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Power Snatch Continue to build loading from Part A. You may drop and reset between reps. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch Continue to…