* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday!

WOD:

1) Snatch + Power Snatch + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go. Pick a rep count for Ring Rows/Pull-ups that you can maintain for all 10 sets.

2) Clean + Power Clean + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go. Pick a rep count for Ring Rows/Pull-ups that you can maintain for all 10 sets.

3) 10 minute Up Ladder:

5 Kipping Handstand Push-ups

5 Box Jumps 24/20

5 Deadlifts 155/105

After the round of 5, then 10 reps, 15, reps, and so on until 10 minutes is up.

Extra Work:

4) Hip Thrusts: 4 sets of 10

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

5) Run: 6 x 800m

Rest 3 minutes between intervals. Goal is fastest consistent pace.

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

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