*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) Jerk Balance: 5 sets of 3

Rest 90-120 seconds between sets. Keep it light, focus on being quick and snappy.

2) Halting Jerk: 5 sets of 2

Rest 90-120 seconds between sets. Hold the bottom of the dip for 2-3 seconds. Keep them light and snappy.

3) 21 minute EMOTM:

Minutes 1-7 – 4 Power Clean + 2 Push Jerk

Minutes 8-14 – 2 Power Clean + 4 Push Jerk

Minutes 15-21 – 3 T+G Power Clean

Pick a weight that you can maintain for all sets through.

4) Yoke Carry: 8 x 25m

Rest 90-120 seconds between sets. Heavy as possible unbroken.

5) 5 sets of:

5 Kipping Paralette Handstand Push-ups

+

10 Strict Ring Dips

Rest 2-3 minutes between sets. Add load to the Ring Dips as needed. Move quickly between the two movements.

6) Ring Push-ups: 100 Reps

Keep track of time and sets to complete.

7) Weighted Medbal GHD Sit-ups: 50 @ 20/14

Keep track of time and sets to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE