* Reminder, Monday July 4th there will be one (1) class at 9 AM

WOD:

1) Split Jerk w/Pause Catch: Every 1:30 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Hold the split on the catch for 10 seconds.

2) Football Bar Bench Wide Grip: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day, make sure you other 4 working sets are within 80%> of that.

3) 4 rounds AQAP:

30 Wall Balls 20/14

30 Kettlebell Swings 70/53

30/20 Calories Assault Bike

Rest 5 minutes

Scale as needed, goal stimulus is unbroken sets. Keep track of time to complete each round.

4) Run: 8 x 800m

Rest 3 minutes between intervals. Goal is fastest consistent pace.

5) Hand Over Hand Sled Pull: 4 sets of 50ft w/2″ Rope

Rest 90-120 seconds between sets. Build as heavy as possible.

6) Dumbbell Overhead Tricep Curl: 4 sets of 10-15 reps

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

7) L-Sit: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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