*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:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 5 Bench Press

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Last set doesn’t have to be your heaviest, peak wherever you feel appropriate.

1b) 15:00 – 40:00 – 5 sets of 4:00 Work/1:00 Rest:

400m Run

20 Alternating Dumbbell Snatch 70/50

Max Toes-to-bar

Extra Work:

2) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip.

3) Cable Rope Press Down: 3 sets of 30

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

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

Always important to remember what we have and be thankful for it. You don’t have to do anything, you’re able to.