*Mike Molloy Nutrition Seminar Here

**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. 

WOD:

1) Power Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) AQAP:

400m Run

40 Chest-to-bar Pull-ups

400m Run

40 Ring Dips

400m Run

40 Toes-to-bar

Extra Work:

4) Strict Muscle-up: 10 minute EMOTM

Pick an output you can maintain for all 10 sets.

5) Rope Climbs: 9-6-3

Rest 90 seconds between sets.

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

https://www.youtube.com/watch?v=PSC_w2T-4QI