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) Every 1:30 x 14 sets: Odd – 75m Farmers Carry Even – 75m Reverse Sled Drag Scale as needed. Perform the Sled Drag around 75-100% of your bodyweight. Farmers Carry as heavy as possible unbroken. 2) 10 minute AMRAP: 15 Dumbbell Shoulder-to-Overhead 35/25 15 Knees-up Extra Work: 3) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Great list, arguably the easiest and most important supplement you can take.

*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) Back Squat: 10-8-8-6-4 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 2) Single Arm Overhead Kettlebell Reverse Lunge: 8/side Every 2:30 Warm-up as needed, and start light especially if you’re lacking in the shoulder mobility department. No alternating, whichever arm is overhead step and reverse with the opposing leg. 3) 3 rounds AQAP: 25 Dumbbell Hang Power Cleans 25/15 50 Air Squats Extra Work: 4) Single Leg Good Morning: 3 sets of 12/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE