* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic

** Going to the Games and T-Shirts HERE

WOD:

1) Snatch: Build to a Heavy Single

Spend 20 minutes to build to a heavy single. All reps full squat.

2) Clean and Jerk: Build to a Heavy Single

Spend 20 minutes to build to a  heavy single. All reps full squat and split jerk.

3) AQAP:

1 mile Run

30 Wall Balls 30/20

20 Chest-to-bar Pull-ups

10 Burpee Box Jump Overs 30/24

800m Run

30 Wall Balls 30/20

20 Chest-to-bar Pull-ups

10 Burpee Box Jump Overs 30/24

400m Run

30 Wall Balls 30/20

20 Chest-to-bar Pull-ups

10 Burpee Box Jump Overs 30/24

5) Wall Facing Shoulder Taps: 5 sets of 30

Rest 90-120 seconds between sets. 15/side.

6) Hip Extension: 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.

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