*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE.

**Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE.

WOD:

1a) 0:00 – 7:30 – Every 1:30 x 5 sets:

3 Muscle Clean +

3 Push Press

Start around 50% of your 1RM and build as heavy as deemed fit.

1b) 7:30 – 15:00 – Every 1:30 x 5 sets:

2 Power Clean +

2 Push Jerk

Continue to build loading from Part A.

1c) 15:00 – 22:30 – Every 1:30 x 5 sets:

1 Clean +

1 Jerk

Continue to build loading from Part B.

2) 2 rounds AQAP:

50 Wall Balls 20/14

25 Deadlifts 155/105

Extra Work:

3) Cable Rope Tricep Press Downs: 3 sets of 30

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

4) Hip Thrusts: 4 sets of 10

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

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