* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th

Pre Class:

1) 20 minute EMOTM:

Movement 1 – 10-20 Cals Assault Bike/Row

Movement 2 – 5 Push Press

Start around 70% of your 1RM for the Push Press. Build as heavy as deemed fit.

WOD:

2)  2 Power Snatch: EMOTM x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Reps must be touch-and-go. Only work as heavy as you can hold onto the bar.

3)  2 Power Clean: EMOTM x 10 sets

Start around 60-70% of your 1RM. Reps must be touch-and-go. Only work as heavy as you can hold onto the bar.

4) 10 minute AMRAP:

15 Kettlebell Swings 70/53

12 Toes-to-bar

9 Burpees

Extra Work:

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

6) GHD Sit-ups: 50 for time

Keep track of time and sets to complete.

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

Post Results/Thoughts To Comments