* 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).

Pre Class:

1) Snatch: 7 sets of 3

Warm-up as needed. Build as heavy as deemed fit. Drop and reset between each rep.

2) Clean and Jerk: 5 sets of 2

Warm-up as needed. Build as heavy as deemed fit. Drop and reset between each rep.

WOD:

3) Front Squat Every 2:30: 7-5-3-1

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

4) Back Squat Every 2:30: 7-5-3-1

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

5) 3 rounds AQAP:

12 Deadlifts 185/135

9 Hang Power Cleans 185/135

6 Shoulder-to-Overhead 185/135

75 Double-unders

Extra Work:

5) AQAP:

40-30-20-10 GHD Sit-ups

100ft Handstand Walk

If you can’t Handstand Walk, scale with a heavy Dumbbell/Kettlebell Overhead Carry.

6) Peg Board: 10 for time

Scale volume as deemed appropriate.

7) Tempo Strict Deficit Handstand Push-ups: 7 sets of 3

3 second Descent, explosive drive up. Rest 2-3 minuets between sets. Build to a max deficit.

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