*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes.

WOD:

1) Every 1:30 x 10 sets: 2 Strict Press @ 50% + Moderate Band Tension

Weight and band tension should stay fixed for all 10 sets. Goal is speed on the bar. Make sure there is not too much tension. We suggest using a single band attached to the pins, and over the next 3 weeks you can move the pins lower and lower to add small amounts of band tension. Add a small amount of band tension over last week.

2) Clean Grip Bench Press: 6 sets of 6

Start at a moderate weight and build to a heavy set for the day. Rest 2-3 minutes between sets.

3) 3 rounds AQAP:

800m Run

20 Strict Handstand Push-ups

10 Burpee Box Jump Overs 30/24

Scale as needed.

4) 4 rounds AQAP:

50m D-Ball Carry 150/100

7/side Single Arm Alternating Dumbbell Clean and Jerk 100/70

Scale as needed.

5) Diamond Push-ups: 3 sets of 15-20 reps

Rest 2-3 minutes between sets. Add load as deemed fit.

6) L-Sit: Accumulate 3 minutes

Keep track of time and attempts to complete.

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