* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th

Pre Class:

1) Wide Stance Box Squat: 7 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Box should be setup at Parallel. Build as heavy as deemed fit.

WOD:

2) Halting Jerk: 2 reps Every 90 seconds for 12 sets

Warm-up as needed. Hold the bottom of your dip for 2-3 seconds each rep. Start around 60-70% of your 1RM Jerk. Build as heavy as deemed fit.

3) 4 rounds for Max Reps:

40 seconds Row/Assault Bike Calories

20 seconds Rest

40 seconds Pull-ups

20 seconds Rest

40 seconds Shoulder-to-Overhead 135/95

20 seconds Rest

Score is cumulative reps for all 3 movements.

Extra Work:

4) Hip Thrusts: 4 sets of 10

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

5) Banded Pull Throughs: 3 sets of 15

Rest 90-120 seconds between sets. 

6) Reverse Hyper: 3 sets of 20

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

7) Run: 200m EMOTM x 20 sets

Goal is consistent pace/times on each round.

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

Post Results/Thoughts To Comments