*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) Jerk: 10 sets of 2

Warm-up as needed. Use moderate load. Rest 90-120 seconds between sets.

2) Every 2:00 x 5 sets: 10 Cycled Push Jerk

Warm-up as needed. Start at a moderate weight. Build as heavy as deemed fit. Goal stimulus is no stopping overhead or at the rack.

3) Every 3:00 x 6 sets: 5 T+G Squat Snatch

Warm-up as needed. Start at a moderate weight. Build as heavy as deemed fit.

4) Strict Ring Dips: 5 sets of 10-20

Rest 2-3 minutes between sets. If you can do 5 sets of 20, add load.

5) Paralette Push-ups: 4 sets of 8

Rest 2-3 minutes between sets. Add load as deemed fit. Maximize the range of motion/bottom position.

6) Cable Rope Press Downs: 3 sets of 30

Rest 90-120 seconds between sets. Heavy as possible.

7) V-Ups: 8 x :20 ON/:10 OFF

Keep track of total reps.

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

Always important to remember what we have and be thankful for it. You don’t have to do anything, you’re able to.