Author: Jade

*Raffle Prize Winners HERE **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1a) 7 minute EMOTM: 40 seconds Ski/Bike/Row Pick an output/effort that you can maintain for 7 sets. 1b) 7 minute EMOTM: 50m Sled Drag Pick a loading that takes you approximately 40 seconds to complete. 1c) 7 minute EMOTM: 5/side Kneeling Split Single Arm Dumbbell Press Pick a loading you can maintain all reps with. Focus on positioning and quality over loading. This is one continuous 21 minute EMOTM. 2) 5 rounds AQAP: 21 Wall Balls 14/8 15 Kettlebell Deadlifts 70/53 9 Ring Rows Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results…

*Raffle Prize Winners HERE **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1) Back Squat: 7 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Dumbbell Front Rack Reverse Lunges: 6/side Every 2:00 x 5 sets Perform this immediately after your last set of Back Squats starting at 10:00 on the clock. Alternate legs each rep. Build as heavy as deemed fit. 3) 10 minute Up Ladder: 3 D-Ball Over the Shoulder 70/50 20 Single-unders Workout goes 3+20, 6+40, 9+60, and so on until 10 minutes is up. Extra Work: 4) Hip Extension: 3 sets of 20 Rest…