*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:

1a) 0:00 – 21:00 – Every 3:00 x 7 sets:

12 Dumbbell Deadlifts 50/35

9 Dumbbell Hang Power Cleans 50/35

6 Dumbbell Shoulder-to-Overhead 50/35

+

5 Floor Press

Start at a moderate weight for your Floor Press and build as heavy as deemed fit. Upon finishing the 12-9-6 the remained of the 3 minute window is to complete the Floor Press. The 12-9-6 shouldn’t take much more than a minute, scale appropriately.

1b) 21:00 – 30:00 – 9 minute EMOTM

3-5/side Pistol Squats

Scaled Pistol is either done with a band which is more advanced, or done as a Box Squat Pistol.

1c) 30:00 – 40:00 – 10 minute AMRAP:

10 Dumbbell Thrusters 50/35

10 Burpees

50 Double-unders

Extra Work:

2) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

3) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

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