*Mike Molloy Nutrition Seminar 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) Ski/Bike/Row: 40 seconds Every 1:00 x 7 sets

Pick a tough, but maintainable output for all 7 sets.

2) Double Kettlebell Front Rack Carry: 50m Every 1:00 x 7 sets

Pick a load that you can maintain for all 7 sets. Effort should take 30-40 seconds.

3) Kettlebell Windmill: 3/side Every 1:00 x 7 sets

Start light. Focus on position over loading.

4) AQAP:

30 Alternating Dumbbell Snatch 35/25

60 Knees-up

30 Alternating Dumbbell Snatch 35/25

Extra Work:

5) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip.

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