*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 Dips: 3 sets of 5 @ 100-120%

Rest 90-120 seconds between sets.

2) Halting Jerk + Jerk: 7 sets

Rest 2-3 minutes between sets. Build as heavy as possible.

3) Speed Deadlifts: 2 Reps EMOTM x 10 sets @ 40-50% Bar Weight + 20-30% Band Tension

Warm-up as needed. Add 5-10% in band tension/load from last week.

4) 4 sets of:

27 Calorie Row

21 Shoulder-to-overhead 115/75

15 Chest-to-bar Pull-ups

9 Squat Snatch 115/75

Rest 5 minutes

Rotate order each round. 2nd round should be 21 STOH, 15 PU, 9 SS, 27 Row. Keep rotating each round.

5) Log Push Press: 3 sets of 5

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

6) Single Arm Dumbbell Bench Press: 3 sets of 8/side

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

7) Seated Paralette Leg Pass Overs: 4 sets of 10/side

Rest 90-120 seconds between sets. Seated on the floor, with the paralette sitting in about line with your ankle/calf, pick you feet up and over the paralette and touch the floor on the other side, then back to the other side. Legs should stay straight, knees locked, toes pointed.

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

https://www.youtube.com/watch?v=Pqrg50HlME0