*Games Fundraiser Here

**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. 

Pre Class:

1) 18 minute EMOTM:

1 – 5 D-Ball Over the Shoulder 150/100 + 30 Double-unders

2 – 3 Dumbbell Burpees 70/50 + 1 Legless Rope Climb

3 – 10-20 Calories Ski Erg

Scale as needed. Pick loading/efforts that you can maintain for all 6 rounds.

WOD:

2) Halting Power Snatch: 2 Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Pull to just below the knee and hold for 3 seconds. Drop and reset between reps. Build as heavy as deemed fit.

3) Halting Power Clean + 1 Push Jerk: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Pull to just below the knee and hold for 3 seconds. Drop and reset between reps. Build as heavy as deemed fit.

4) 10 minute Up Ladder:

3 Kettlebell Swings 70/53

3 Burpees

Workout goes 3+3, 6+6, 9+9, and so on until 10 minutes is up.

Extra Work:

5) 4 sets of:

36 Calories Rowed

18 Alternating Pistols

9 Muscle-ups

Rest 3 minutes

Goal should be maintainable efforts, with the goal of getting the MU’s unbroken, if you can’t then the goal should be consistent time/sets for each round.

6) Ring Dip Support: Accumulate 3 minutes

Keep track of time and attempts to complete.

7) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one.

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

https://www.youtube.com/watch?v=innib88UVgA