*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:

50m Farmers Carry

+

10 Ball Slams

+

30 second D-Ball Bear Hug Hold

For all movements work as heavy as possible at a maintainable weight. Efforts should be around 90-120 seconds, so scale appropriately to meet that time.

2) 5 rounds AQAP:

200m Run

15 Box Jump Overs 24/20

10 Thrusters 45/35

Extra Work:

3) Wide Neutral Grip Lat Pull Down: 4 sets of 12

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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