*Please be aware that the next 10 days (7/28 – 8/7) Jade, Dani, Kristi, will be gone, and Laura will be out part of this time as well. Our other coaches have graciously given up their time to help keep the gym open for all scheduled classes. However, please note the gym will be open for Classes on the schedule and only that. The gym will close up accordingly in between sessions when there are larger breaks between classes. In addition, given the light coaching staff, there will generally be just one coach on per class, please give them your undivided attention and respect so that classes can run smoothly. Thanks so much!

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

Pre Class:

1) 21 minute EMOTM:

Station 1 – 3 Burpee Bar Pull-ups

Station 2 – 100ft Double Kettlebell Overhead Carry

Station 3 – 5 Box Jumps 40/30

Pick loading efforts you can maintain for all 7 sets.

WOD:

2) Above the Knee Hang Muscle Snatch + Snatch Push Press + Snatch Balance: Every 1:00 x 7 sets

Start around 50% of your 1RM Snatch and build as heavy as deemed fit.

3) Above the Knee Hang Power Snatch + Pause Overhead Squat: Every 1:00 x 7 sets

Continue building loading from Part 1. Pause in the bottom of the OHS for 3 seconds.

4) Above the Knee Hang Snatch + Overhead Squat: Every 1:00 x 7 sets

Continue building loading from Part 2.

5) 10 minute AMRAP:

30 Air Squats

15 Dumbbell Shoulder-to-Overhead 50/35

10 Toes-to-bar

Extra Work:

6) AQAP:

45-36-27 Calories Rowed

15-12-9 Muscle-ups

Scale as needed.

7) Rope Rows: 4 sets of 10

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

8) Ring Support L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.

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