*Kafina will be on-site Monday the 27th for Murph for some free samples. Come try out a great, all natural pre-workout before you hit Murph.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

***Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

WOD:

Session A:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Muscle Clean + Push Press

Start around 60% of your 1RM and build as heavy as deemed fit.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: Power Clean + Push Jerk

Continue to build loading from Part A.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets: Clean and Jerk

Continue to build loading from Part B.

2) AQAP:

50 Wall Balls 20/14

25 Alternating Dumbbell Snatch 70/50

50 GHD Sit-ups

25 Alternating Dumbbell Snatch 70/50

50 Wall Balls 20/14

Scale as needed.

3) Reverse Hyper: 3 sets of 20

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

Session B:

1) C2 Bike – 10 sets of:

:30 Hard – Standing – Damper 10

1:30 Easy – Seated – Damper 1

Program this in accordingly and keep track of meters for both the Hard and Easy Intervals. Perform a 10 minute Easy Spin @ Damper 1 to warm-up.

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