*Raffle Prize Winners HERE

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1) Halting Jerk: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom of the dip for 2-3 seconds. Build as heavy as deemed fit.

2) Pause Bench Press: 4 sets of 4

Warm-up as needed. Rest 2-3 minutes between sets. Pause 3 seconds at the chest. Build as heavy as deemed fit.

3) Trap Bar Deadlift: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pull each rep from a Dead Stop.

4) 4 sets of:

50ft Double Dumbbell Overhead Walking Lunges 50/35

10 Muscle-ups

21 Power Snatch 95/65 – 18 @ 115/75 – 15 @ 135/95 – 12 @ 155/105

Rest 5 minutes

Keep track of time to complete each set.

5) Single Arm Dumbbell Clean and Jerk: 5 sets of 3/side

Rest 2-3 mintes between sets. Build as heavy as deemed fit.

6) Single Arm Bent Over Landmine Row: 4 sets of 10/side

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

7) GHD Sit-ups: 8 x :20/:10

Max Reps.

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