* 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. 

WOD:

1) AQAP:

9 Snatch + Hang Snatch + Overhead Squat 135/95

6 Snatch + Hang Snatch + Overhead Squat 165/115

3 Snatch + Hang Snatch + Overhead Squat 185/135

All reps must be perform as an unbroken complex. All Snatches are full Squat.

2) “Helton” – 3 rounds AQAP:

800m Run

30 Dumbbell Squat Cleans 50/35

30 Burpees

Rest as needed.

3) AQAP:

24-18-12 Weighted Pistol Squats 53/35

12-9-6 Paralette Handstand Push-ups

6-4-2 Deadlifts 405/275

Rest as needed.

4) 3 rounds AQAP:

500m Ski Erg

21 Chest-to-bar Pull-ups

50m D-Ball Carry 150/100

Rest as needed.

5) Rope Rows: 4 sets of 10

Rest 90-120 seconds between sets. Add load as deemed fit.

6) Ring Support: 7 x :30 ON/:30 OFF

Scale time up or down as deemed fit, to get 7 consistent, unbroken sets.

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