*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) C2 Bike – 3 sets of:

2500m 

Rest 3:00 

2000m 

Rest 2:30 

1500m 

Rest 2:00 

1000m 

Rest 1:30 

500m 

Rest 1:00

Work for maintainable efforts across the respective distances.

2) Every 1:30 x 7 sets: 3 Snatches

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between each rep. All reps are full Squat.

3) Every 1:30 x 7 sets: 2 Clean and Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between each rep. All reps are full Squat and Split.

4) 1+1/4 Front Squat: 3 sets of 2

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

5) AQAP:

800m Run

12 Muscle-ups

150 Double-unders

9 Muscle-ups

50 Wall Balls 30/20

6 Muscle-ups

Scale as needed.

6) 3 sets of:

100m Sled Drag @ Bodyweight>

+

2 minutes Box Step-ups @ 24/20

Not for time. Casual grinder pace. Stimulus is posterior accessory work.

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