*Kristi is Leaving HERE

**Games Fundraiser Here

***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

WOD:

1) Block Pull: 5 Reps Every 2:00 x 5 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) Russian Kettlebell Swings: 20 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 an aggressive hip snap, ROM should be bell in line with your eyes.

3) 3 rounds AQAP:

400m Run

10 Thrusters 65/45

5 Rope Sit-to-stand

Extra Work:

4) Sled Drag: 400m

Use a load that you can move continuously for all 400m.

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