* Friday, July 3rd, there will be no evening classes. Last class is Noon. Saturday, July 4th there will be one class at 9:00 AM.

** Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th

Pre Class:

1) Clean + Hang Clean + Front Squat + Jerk: 7 sets

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

WOD:

2) Front Squat: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible.

3) Back Rack Barbell Lunges: 3 sets of 5/side

Warm-up as needed. Rest 90-120 seconds between sets. Alternate legs each rep. Heavy as possible.

4) 8 minute EMOTM:

10 Handstand Push-ups

Max Reps Power Snatch 135/95

Score is total reps Power Snatch

Extra Work:

5) AQAP:

30 Muscle-ups

Goal is to approach this in even, consistent sets. Pick something and try to stick with it. For example. 5 reps every 30 seconds.

6) L-Sit: Accumulate 2 minutes

Keep track of total time and sets to complete.

7) Dumbbell Overhead Tricep Curl: 4 sets of 10

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

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

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