* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic

** Going to the Games and T-Shirts HERE

WOD:

1) Push Jerk: 5 reps Every 2:00 for 10 sets

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

2) 5 rounds AQAP:

200m Run

15 Kettlebell Swings 70/53

10 Burpees

Extra Work:

3) Hollow Rocks: 100 for time

Keep track of total time and sets to complete.

4) Shoulder Taps: 10 minutes Practice

Work on sets of shoulder taps, goal should be to build to 40 reps (20/side).

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

Post Results/Thoughts To Comments