* Next Monday, the 20th, Fuel For Fire will be here all day sampling products. Make sure you get in to try out one of the cleanest and healthiest products out there.

** Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here.

Pre Class:

1) Football Bar Bench Press Wide Grip: 7 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

2) 20 minutes EMOTM: Odd, Weighted Pistol Squat 1-3/side, Even, Weighted Chin-up 3 reps

Pick reps ranges you can maintain for al 10 rounds. 

WOD:

3) Overhead Squat: 7 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

4) Snatch Push Press: 3 sets of 3

Rest 2-3 minutes between sets. Heavy as possible.

5) 3 rounds AQAP:

75 Double-unders

21 Handstand Push-ups

12 Power Snatch 115/75

Extra Work:

6) Barbell Roll-Outs: 4 sets of 10

Rest 90-120 seconds between sets.

7) Dumbbell Overhead Tricep Curl: 4 sets of 15

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

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

Post Results/Thoughts To Comments