* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM

** New Classes starting June 6th HERE

WOD:

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

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

2) Clean and Jerk: 1 Rep Every 1:00 x 10 sets

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

3) 3 rounds for Max Reps:

1 minute Wall Balls 20/14

1 minute Kettlebell Swings 53/35

1 minute Assault Bike

1 minute Rest

Extra Work:

4) Kettlebell Windmills: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all 10 reps on one side before switching. Focus on positioning and range of motion over loading.

5) Wall Therapy Squats: 50 not for time

Take your time, this is a strength, flexibility and positioning drill.

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