*Mike Molloy Nutrition Seminar Here

**Games Fundraiser Here

***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

WOD:

1) Jerk: Build to a Heavy Single

Spend 20-30 minutes building to a heavy Jerk for the day.

2) Deadlift: Build to a Heavy Single

Spend 20-30 minutes building to a heavy Deadlift for the day.

3) 5 rounds:

12 Dumbbell Deadlifts 70/50

9 Dumbbell Hang Power Cleans 70/50

6 Dumbbell Shoulder-to-Overhead 70/50

50 Double-unders

250m Row

Rest 5 minutes

Keep track of time and attempts to complete each round.

3) Sand Bag Squats: 5 sets of 10

Rest 2-3 minutes between sets. Heavy as possible.

4) Dumbbell Seated Military Press: 4 sets of 8

Rest 2-3 minutes between sets. Heavy as possible.

5) Barbell Roll-outs: 4 sets of 10

Rest 90-120 seconds between sets.

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