*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 – 7:00 – Every 1:00 x 7 sets: 3 Above the Knee Hang Muscle Snatch

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

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Above the Knee Hang Power Snatch

Continue to build loading from Part A.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Above the Knee Hang Snatch

Continue to build loading from Part A.

2) 10 minute AMRAP:

50 Double-unders

12 Push-ups

9/side Single Arm Hang Dumbbell Snatch 50/35

For the Dumbbell Snatch perform all reps on 1 arm and then switch to the other.

Extra Work:

3) Single Arm Dumbbell Row: 5 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side, then switch to the other. Heavy as possible, keep it strict.

4) Ring Dip Support: Accumulate 3 minutes

Keep track of time and attempts to complete. Focus on maintaining good external rotation.

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