* 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) Football Bar Mid Grip: 7 sets of 1

Rest  2-3 minutes between sets. Heavy as possible.

WOD:

2) Overhead Squat: 7 sets of 1

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

3) Snatch Push Press: 5 sets of 1

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

4) 3 rounds AQAP:

75 Double-unders

12 Power Snatch 115/73

7 Muscle-ups

Extra Work:

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

6) Skull Crushers: 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.

Post Results/Thoughts To Comments