*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:

1) 15 minute EMOTM:

Minute 1 – 1 x (Power Clean + Low Hang Power Clean + Hang Power Clean)

Minute 2 – 2 x (Power Clean + Low Hang Power Clean + Hang Power Clean)

Minute 3 – 3 x (Power Clean + Low Hang Power Clean + Hang Power Clean)

Warm-up and start around 60% of your 1RM. This is a total of 5 cycles. Build load each cycle as deemed fit. You may drop the bar between each complex on the rounds of 2 and 3.

2) Clean Pull: 4 sets of 3 @ 100%+

Rest 2-3 minutes between sets. Reset on the floor between reps. Added 5-10lbs from last week.

3a) 0:00 – 15:00 – Every 1:30 x 10 sets: 1 Back Squat

Start at a moderate load and establish a 1RM for the day. Your last set doesn’t have to be your heaviest.

3b) 15:00 – 23:00 – Every 2:00 x 4 sets: 5 Front Squats

We will be getting back to some consistent Front Squatting next week. Use this to hit some moderate load sets to prep yourself for next week.

4) For Max Reps:

1 minute Bar Facing Burpees

1 minute Front Rack Alternating Lunges 135/95

1 minute Double-unders

1 minute Rest

1 minute Double-unders

1 minute Front Rack Alternating Lunges 135/95

1 minute Bar Facing Burpees

Keep track of total reps for the first 3 minutes and second 3 minutes. Count cumulatively, don’t worry about trying to scribble down numbers for each movement.

5) Rope Cable Pull Throughs: 4 sets of 20

Rest 90-120 seconds between sets. Focus on positioning over load.

6) Reverse Hyper: 3 sets of 20

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

Session A:

1) Run: 5 x 1 mile

Rest 3 minutes between intervals.

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