*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE.

**Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE.

WOD:

Session A:

1a) 0:00 – 7:30 – Every 1:30 x 5 sets:

1 Hi-Hang Clean High-Pull +

1 Hi-Hang Muscle Clean +

1 Front Squat +

1 Thruster

Start around 50% of your 1RM and build as heavy as deemed fit.

1b) 7:30 – 15:00 – Every 1:30 x 5 sets:

1 Hi-Hang Power Clean +

1 Front Squat +

1 Push Jerk

Continue to build loading from Part A.

1c) 15:00 – 22:30 – Every 1:30 x 5 sets:

1 Hi-Hang Clean +

1 Jerk

Continue to build loading from Part B.

2) Front Squat w/Bands: 7 sets of 3

Rest 2-3 minutes between sets. Moderate band tension. Build to a max loading.

3) Back Rack Reverse Lunges: 4 sets of 4/side

Rest 2-3 minutes between sets. Heavy as possible.

4) AQAP:

21-15-9 Hang Squat Clean Thrusters 115/75

6-4-2 Rope Climbs 15ft

Scale as needed.

5) Reverse Hyper: 3 sets of 20

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

Session B:

1) 3 rounds AQAP:

10 Muscles-up

500m Row

Scale as needed.

2) D-Ball Run: 4 x 400m @ 70/50

Rest 2 minutes between intervals.

3) Supinated EZ-Bar Bent Over Low Cable Row: 4 sets of 12

Rest 90-120 seconds between sets. Use a weight that you can perform strict for the first 7-9 reps, and then use your legs as needed for the last few reps.

4) Dumbbell Hammer Curls: 3 sets of 10/side

Rest 90-120 seconds between sets.

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