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

**Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down.

WOD:

1) 18 minute EMOTM:

1-3 – Ski/Bike/Row/Run

4-6 – 3-5 Double KB Push Press + 3-5 OHS

6-9 – 3-5 Bar Pull-Overs

Pick weights, efforts, etc. that you can maintain for both cycles.

2) Every 1:30 x 7 sets: 2 High Hang Muscle Snatches + 2 Snatch Push Press + 2 Overhead Squats

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

3) Every 1:30 x 7 sets: 2 High Hang Muscle Cleans + 2 Thrusters

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

4) Every 5:00 x 6 sets:

15 Chest-to-bar Pull-ups

15 Thrusters 115/75

15 Calories Rowed

Rotate start order of movements each round. Keep track of time to complete each round.

5) Strict Muscle-up: 5 sets of 3-5 reps

Rest 2-3 minutes between sets. If you don’t have Strict Muscle-ups, don’t do Kipping ones, work on developing the Strict Strength.

6) Wide Neutral Grip Lat Pull Down: 4 sets of 12 reps

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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