*Mike Molloy Nutrition Seminar Here

**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) Power Snatch: 1 Rep Every 1:00 x 10 sets

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

2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets

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

3) AQAP:

400m Run

40 Pull-ups

400m Run

40 Push-ups

400m Run

40 Knees-to-armpits

Extra Work:

4) Rope Climbs: 10 minutes Practice

Work on any facet of a Rope Climb.

5) Band Pull-Aparts: 100 Reps

Not for time. Switch between over and underhand every 10 reps.

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

https://www.youtube.com/watch?v=PSC_w2T-4QI