* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday!

WOD:

1) Back Squat: 7 sets of 1

Warm-up as needed. All 7 reps should be done at 80% of your 1RM or heavier. Build as heavy as deemed fit.

2) Push Jerk: 3 reps Every 1:30 for 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) 30 minute EMOTM:

Movement 1 – 200m Run

Movement 2 – 1-6 Muscle-ups

Movement 3 – 5-10 Wall Balls 30/20

Pick reps you can maintain for all movements. 

4) Paralette Handstand Lowers: 5 sets of 5

Rest 90-120 seconds between sets. These ideally should be full depth lowers. Lower yourself as slow as possible. If you can press back up in a strict fashion, then add a weight vest to make them more difficult…the goal is not to press out just to lower yourself as slow as possible. Kick-up and reset between each rep.

5) Hollow Rocks: 100 for time

Keep track of total time and sets to complete.

6) Reverse Sled Drag: 400m

Pick a weight that you can move consistently with.

7) Reverse Hyper: 4 sets of 15

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

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

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