* Athlete Contracts Due August 1st. Click HERE for more info.

WOD:

1) 50m Shuttle Run: 1 Trip EMOTM x 15 minutes

This should be done as 25m out and 25m back. Ease into this take your first 4-5 at a quick pace, then start to turn it up as your body gets warms.

2) Clean and Jerk: 1 Rep EMOTM x 10 sets

Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk.

3) 7 minute AMRAP:

7 Knees-up

14 Wall Balls 14/8

Extra Work:

4) Good Mornings: 4 sets of 10

Rest 90 seconds between sets.

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

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