* Don’t forget to check out our new classes. The Olympic Lifting class has moved to Friday at 3:30 PM, and we will be starting Yoga this Sunday at 9:00 AM. These classes don’t cost extra, they are deducted from your membership same as a normal class.

WOD:

1) Hatch Program – Week 10/Day 2 – Back Squat: 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%

Warm-up as needed. Rest no more than 90 seconds between sets.

2) Hatch Program – Week 10/Day 2 – Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat.

3) 3 rounds AQAP:

7 Muscle-ups

10 Hang Squat Cleans

75 Double-unders

Sub for Muscle-ups is 2x in either a Push or a Pull movement, your choice.

Extra Work:

4) Double Kettlebell Snatch: 3 x 10

Rest 90 seconds between sets. Heavy as possible.

5) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments

First I want to say thanks to Adam and April for being a part of our amazing gym, and second bid them good luck moving back to North Carolina. April leaves today, Adam next week, say goodbye if you see him. Keep up the great work guys.