*Raffle Winners HERE…Because of our tight timeline we will be giving out products once Jade and Dani are home from the Games.

**Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down.

WOD:

1) Ski Erg –  3 sets of: 50-40-30-20-10 Calories

Rest 1 minute between each round of calories. Rest 3 minutes after each set is complete.

2) Every 1:30 x 7 sets: Snatch Pull + Snatch + Hang Snatch

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor after the Snatch Pull.

3) Every 1:30 x 7 sets: Clean + 2 Front Squats + Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

4) 1+1/4 Front Squat: 3 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

5) 3 rounds AQAP:

21 Wall Balls 30/20

15 Deadlifts 225/155

9 Muscle-ups

Scale as needed.

6) Hip Extension: 3 sets of 30

Rest 90-120 seconds between sets. Add load as deemed fit.

7) Reverse Hyper: 3 sets of 20

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

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