*Games Fundraiser Here

**Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

WOD:

1) Front Squat – Every 2:30: 7-5-3-1

Warm-up as needed. Reference 6 weeks back, otherwise start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Back Squat – Every 2:30: 7-5-3-1

Warm-up as needed. Reference 6 weeks back, otherwise start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) AQAP:

21 Deadlifts 115/75

15 Hang Power Cleans 115/75

9 Front Squats 115/75

800m Run

9 Front Squats 115/75

15 Hang Power Cleans 115/75

21 Deadlifts 115/75

Extra Work:

4) Banded Pull Throughs: 3 sets of 20

Rest 90-120 seconds between sets. 

5) Run: 3 sets

400m Easy

400m Fast

400m Easy

300m Fast

400m Easy

200m Fast

400m Easy

100m Fast

Rest 5 minutes

Easy is just that, Easy. Fast should be at your mile pace for the 400m, and then pick-up the tempo as each distance gets shorter.

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