* 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) Hang Snatch: 7 sets of 1

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

2) Hang Clean: 7 sets of 1

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

WOD:

3) Squat Complex: 1 Complex Every 3 minutes for 7 sets

1 Complex consists of 3 reps of 1 Pause Front Squat + 1 Lunge/side. 1 Complex is a total of 9 reps. Warm-up as needed. Start at a moderate weight. Build as heavy as deemed fit.

4) 3 rounds AQAP:

400m Run

20 Wall Balls 20/14

10 Deadlifts 225/155

Extra Work:

5) Good Morning: 4 sets of 10

Rest 90-120 seconds. Heavy as possible.

6) Sled Drag: 6 x 50m

Heavy. Rest 60 seconds between efforts.

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.

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