*Mike Molloy Nutrition Seminar Here

**Games Fundraiser 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.

Pre Class:

1) 5 sets:

500m Row

100ft Sandbag Bear Carry 200/150

1000m Assault Bike

100ft Sandbag Bear Carry 200/150

Rest 3 minutes

Keep track of time and attempts to complete. Focus on consistent pacing/efforts.

WOD:

2) Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat.

3) Clean and Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat.

4) “Nancy” – 5 rounds AQAP:

400m Run

15 Overhead Squats 95/65

Extra Work:

5) Sumo Stance Good Morning: 3 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

6) 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