*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) 30 minute AMRAP:

30 Box Jumps 24/20

20 D-Ball Over the Shoulder 100/70

10 Burpees

Because of the volume of reps, it’s recommended that you step down on the Box Jumps.

Extra Work:

2) Sled Drag: 400m @ Bodyweight

Stimulus is consistent movement, scale as needed.

3) Single Leg Hip Thrusts: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on positioning and quality of movement, no load needed.

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