*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 Muscle Snatch

Start around 50% of your 1RM. Build as heavy as deemed fit. You may drop and reset between reps.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Power Snatch

Continue to build loading from Part A. You may drop and reset between reps.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch

Continue to build loading from Part A.

2) 3 rounds AQAP:

400m Run

15 Overhead Squats 95/65

15 Pull-ups

Extra Work:

3) Wide Grip Cable Lat Pull Down: 4 sets of 20

Rest 2-3 minutes between sets. Heavy as possible.

4) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

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