*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 1:30 x 7 sets: Snatch Pull + Snatch + Hang Snatch

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor after the Snatch Pull.

2) Every 1:30 x 7 sets: Clean + 2 Front Squats + Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) 10 minute AMRAP:

15 Wall Balls 20/14

15 Deadlifts 155/105

15 Pull-ups

Extra Work:

4) D-Ball Bear Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

5) Hip Extension: 3 sets of 30

Rest 90-120 seconds between sets. Add load as deemed fit.

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