*Mike Molloy Nutrition Seminar Here

**Games Fundraiser Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1) Block Pull: 1 Reps Every 1:00 x 10 sets

Warm-up as needed. Pull from the top of the knee position. Loading should be anywhere from 110-130% of what you would normally Deadlift at the given rep range. Build loading each set as deemed fit.

2) Sumo Stance Good Morning: 10 Reps Every 2:00 x 5 sets

These should be done as continuation of your block pulls starting at 10:00 on the clock. Focus on positioning over load.

3) 5 rounds AQAP:

400m Run

15 Front Sqauts 45/35

Extra Work:

4) Strict Pull-up: 10 minute EMOTM

Use assistance as needed. Pick a rep count you can maintain for all 10 sets.

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