* Next Monday, the 20th, Fuel For Fire will be here all day sampling products. Make sure you get in to try out one of the cleanest and healthiest products out there.

** Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here.

WOD:

1) Snatch: 20 minutes to a Establish a Heavy Single for the Day

Warm-up as needed. Rest as needed. Take as many attempts as needed…but keep this at around 20 minutes, don’t spend an hour maxing out.

2) Clean and Jerk: 20 minutes to a Establish a Heavy Single for the Day

Warm-up as needed. Rest as needed. Take as many attempts as needed…but keep this at around 20 minutes, don’t spend an hour maxing out.

3) 20 minute EMOTM: Odd, 1-10 Toes-to-bar, Even, 10/8 Sprint Calories on Rower

Adjust reps as needed, this shouldn’t be more than 20 seconds of work each round.

4) AQAP:

50-40-30-20-10 Wall Balls 30/20

10-8-6-4-2 Muscle-ups

5) Hip Extension: 3 sets of 20-30 reps

Rest 90-120 seconds between sets. Add load if able.

6) Good Morning: 4 sets of 10

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

7) Sled Drag: 400m

Light. Focus on walking through your heels.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments