Warm-Up: Strength WOD: 60 Ring Dips ** Goal is to do as many as possible without dropping WOD: “Pues” 10 BSQ (135/95) 200m Run 20 BSQ 400m Run 30 BSQ 800m Run

Warm-Up:  3 Rounds: 200m Row 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC OHSQ Mobility: PVC Shoulder Warm-up Power Snatch Progressions WOD: “Josh” 21 Overhead Squats (95/65) 42 Pull-Ups 15 OHSQ 30 Pull-ups

Warm-Up: Ladders Fence Drills Endurance WOD: 3 x 1000m Run (2:00 Rest) **Don’t deviate more than :03- :05 per run WOD: “Death By DeadLifts/Burpees” 1 DL (135/95) + 1 Burpee 2 DL + 2 Burpees

WEEKEND COMPETITION SERIES: If you haven’t seen it yet, Coach Nick has posted up a Summer Weekend Competition Series for our gym.  We want this to be fun, competitive and a way for people to

This is a little late, but we wanted to make sure everyone knew about our Atheletes of the Month for July!  We have a handful of women who are pregnant at the gym and continue

Warm-Up: Strength: 3 Rounds Of: Snatch Balance + 3 OHS (75% of 1Rep Max Of OHS) WOD: 15min AMRAP **there are two options** Option 1: Goal of 100 Clean And Jerks (95/65) **every minute on the