*Raffle Prize Winners HERE

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1) Back Squat: 7 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Dumbbell Front Rack Reverse Lunges: 6/side Every 2:00 x 5 sets

Perform this immediately after your last set of Back Squats starting at 10:00 on the clock. Alternate legs each rep. Build as heavy as deemed fit.

3) 10 minute Up Ladder:

3 Power Cleans 75/55

10 Double-unders

Workout goes 3+10, 6+20, 9+30, and so on until 10 minutes is up.

Extra Work:

4) Hip Extension: 3 sets of 20

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

5) Sled Drag: 400m @ Bodyweight

Scale loading if you can’t move continuously for the entire 400m.

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