Reminder for the Weekend: We will have  two classes, 9am and 12pm, on Friday, July 3. We are closed then for Saturday and Sunday, reopening on Monday. Friday will be a special American

WEDNESDAY (ain’t nothin’ to f**k with)

*Weightlifting Class at 6:30pm. Focus : Come find out!

Strength : Clean Complex
Squat (floor) + Hand P. Clean (knees) + Hang Squat Clean (thigh) + Power Clean (Floor)
– Find a max in 5-6 sets

WOD : 20m AMRAP:
Run 400m
1 Squat Clean 175/115
1 Squat Clean Thruster
1 Thruster
3 Clean and Jerk

The Program

Strength : Clean Complex
Squat (floor) + Hand P. Clean (knees) + Hang Squat Clean (thigh) + Power Clean (Floor)
– Find a max in 5-6 sets

WOD : 20m AMRAP:
Run 400m
1 Squat Clean 175/115
1 Squat Clean Thruster
1 Thruster
3 Clean and Jerk

Accessory Work
1. High Bar Back Squat
5-5-3-3

2. Back Rack Lunge, heaviest able
3-3-2-2 (each leg)

3. Run for 10 minutes @ 90% pace