*Raffle Winners HERE…Because of our tight timeline we will be giving out products once Jade and Dani are home from the Games.

WOD:

1) 20 minute EMOTM:

1 – 40 seconds Ski/Bike/Row/Run

2 – Handstand Walk Obstacles

3 – 40 seconds Ski/Bike/Row/Run

4 – 3-5 D-Ball Over Wall + Burpee Over Wall

Pick weights, reps, efforts, etc. that you can maintain for all 5 rounds.

2) Every 1:30 x 7 sets: Snatch High-Pull + Muscle Snatch + Power Snatch + Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each pulling rep.

3) Every 1:30 x 7 sets: Clean High-Pull + Muscle Clean + Power Clean + Push Press

Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each pulling rep.

4) 7 sets of 2:00 ON/2:00 OFF:

20/15 Calories Assault Bike

6 Alternating Dumbbell Snatch 100/70

Max Toes-to-bar

Keep track of reps completed each round.

5) 5 sets of:

100ft Hand-Over-Hand Sled Pull

+

10-15 Unbroken Chest-to-bar Pull-ups

Rest 3 minutes between sets. Load and scale as needed. Sled Pull should be done in a quick, unbroken fashion.

6) False Grip Ring Row: 4 sets of 10

Rest 90-120 seconds between sets. Feet on a 24″ Box. Add load as deemed fit.

7) Cable EZ Bar Upright Row: 4 sets of 20

Rest 90-120 seconds between sets. Focus on position over loading.

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