* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th

WOD:

1) Overhead Squat: 7 sets of 1

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible.

2) Snatch Push Press: 5 sets of 1

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

3) 3 rounds AQAP:

50 Double-unders

21 Push-ups

12 Power Snatch 75/53

Extra Work:

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

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

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

Rest 90-120 seconds between sets. Add load if able.

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

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