* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic

** Going to the Games and T-Shirts HERE

WOD:

1) Overhead Squat: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle.

2) Snatch Push Press: 3 sets of 5

Rest 90-120 seconds between sets. Goal is heavier than last cycle.

3) AQAP:

21-15-9 Power Snatch 75/55

5-3-1 Rope Climbs 15ft

If you can’t perform  Rope Climb, sub 3 Sit-to-Stand per Rope Climb.

Extra Work:

4) Hip Extension: 3 sets of 20-30 reps

Rest 90-120 seconds between sets. Heavy as possible.

5) Single Arm Dumbbell Row: 4 sets of 15/side

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.

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