* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15).

WOD:

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

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

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

3) 4 rounds AQAP:

30 Kettlebell Swings 70/53

20 Toes-to-bar

10 Burpees

Extra Work:

4) Peg Board: 10 minute EMOTM

If you can’t maintain on this time domain, scale as needed.

5) Strict Pausing Ring Dips: 7 sets of 4

Rest 90-120 seconds between sets. Pause 3 seconds at the top and bottom of the rep. Add load as needed.

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