*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:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Muscle Snatch

Start around 50% of your 1RM. Build as heavy as deemed fit. You may drop and reset between reps.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Power Snatch

Continue to build loading from Part A. You may drop and reset between reps.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch

Continue to build loading from Part A.

2) 3 rounds AQAP:

400m Run

15 Overhead Squats 135/95

7 Muscle-ups

Scale as needed.

3) Snatch Grip Pendlay Row: 4 set sof 8

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

4) Wide Grip Cable Lat Pull Down: 4 sets of 20

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

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