* Next Week, Monday, July 3rd, Noon will be the last class of the day. We will have one class at 9 AM on Tuesday, July 4th.

** 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. 

Pre Class:

1) 6 sets of:

50m Dog Sled Push

300m Run

50m Dog Sled Push

Rest 3 minutes

This should be performed on an out and back 200m, pushing the sled to 50m, running out to the 200 and then getting the sled on the way back at 50m. Ideally use handles on both sides so you don’t have to worry about spinning the sled around. Use a weight you can essentially run with.

2) Front Squat: 3 sets of 3

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

WOD:

3) 2 Snatch Pull + Snatch: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Reset on the floor between each rep. Snatch is full Squat.

4) Clean Pull + Clean + Hang Clean: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Reset between the Pull and Clean, no dropping the bar after the Clean. All reps full Squat.

5) 12 minute AMRAP:

500m Assault Bike

15 Toes-to-bar

10 Thrusters 95/65

Extra Work:

6) Sled Drag: 400m @ Bodyweight

Scale as needed to be able to move without stopping.

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