Author: Jade

*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) “Wes” – AQAP: 800m Run w/Plate 25/15 Then…14 rounds of 5 Strict Pull-ups 4 Burpee Box Jumps 24/20 3 Cleans 185/135 Then… 800m Run Cleans are anyway, anyhow. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) 18 minute EMOTM: Minutes 1-3 – 40 seconds Ski/Bike/Row/Run Minutes 4-6 – 3 Sand Bag Over the Shoulder Minutes 7-9 – 3-5/side Weighted Pistol Squat Pick rep/weights/output you can maintain for both cycles through. 2) Every 1:30 x 7 sets: 2 x 2-Stop Snatch Deadlift + Muscle Snatch + Snatch balance Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Each round perform two cycles of the complex. For the 2-Stop Snatch Deadlift. Pull to just below the knee and stop pause, then pull the bar into the hip/jumping position and stop, then go back to the ground (don’t stand to full extension). Reset on the floor…