*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:

1 Hi-Hang Clean High-Pull +

1 Hi-Hang Muscle Clean +

1 Front Squat +

1 Thruster

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

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

1 Hi-Hang Power Clean +

1 Front Squat +

1 Push Jerk

Continue to build loading from Part A.

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

1 Hi-Hang Clean +

1 Jerk

Continue to build loading from Part B.

2) AQAP:

21-15-9 Hang Squat Clean Thrusters 75/55

3-2-1 Rope Climbs 15ft

Scale as needed.

Extra Work:

3) Muscle-up from Knees: 7 sets of 3

Rest 90-120 seconds between sets. Build to a max height that you can perform this movement from.

4) Supinated EZ-Bar Bent Over Low Cable Row: 4 sets of 12

Rest 90-120 seconds between sets. Use a weight that you can perform strict for the first 7-9 reps, and then use your legs as needed for the last few reps.

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