* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd

Pre Class:

1) Run – 7 sets of:

400m Run @ Mile Pace

Rest 2 minutes

100m Sprint

100m Walk

Work for consistent efforts on your 400m Runs, 100m get after it.

2) Pause Back Squat: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 3 seconds. No bouncing. Build as heavy as deemed fit.

WOD:

3) Snatch Pull + Low Hang Power Snatch + Hang Power Snatch: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

4) 2 Hang Power Cleans + 2 Push Jerk: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

5) AQAP:

9 Bar Muscle-ups

15 Burpee Box Jump Overs 24/20

21 Power Snatch 135/95

15 Burpee Box Jump Overs 24/20

9 Bar Muscle-ups

Extra Work:

6) Double Dumbbell Overhead Walking Lunge: 5 sets of 50ft

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

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