*Raffle Winners HERE…Because of our tight timeline we will be giving out products once Jade and Dani are home from the Games.

**Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down.

WOD:

1) Every 3:00 x 7 sets:

5 Bent Over Barbell Rows

+

10 Push-ups

+

30 second Double Kettlebell Front Rack Hold

Pick weights/efforts you can maintain for all 7 sets. Load as heavy as deemed fit. Focus on tight, clean positioning on the Row and Push-up.

2) 10 minute AMRAP:

15 Wall Balls 14/8

15 Deadlifts 95/65

15 Ring Rows

Extra Work:

3) Reverse Sled Drag: 400m

Pick a loading that is tough but that you can keep moving steady for the entire 400m.

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