Saturday, July 2nd

No classes Monday, July 4th. However, the SWAT Challenge will taking place in the morning so come in and do that!

Performance is in red, Competition is in blue.

A) 5 sets of: 
1 Hang Snatch + 2 Overhead Squats:
Rest as needed

Take a few jumps to warm up to a medium-heavy load on the complex and perform 5 reps there. Prioritize perfect positions over a heavier load.

B) 14 minutes AMRAP:
70 single-unders
7 pull-ups
7 snatches (75/55lbs)
A) 5 sets of:
Hang Squat Snatch x 2 reps

B) Granite Games Week 4
14 minute AMRAP
70 Double Unders
7 Ring Muscle Ups
7 Snatches 155/105

The Snatches should be on the medium heavy side for you and ideally done in singles. Scale volume on Muscle-Ups so as to be able to move through them in a few short sets if not unbroken, or use today’s WOD as an opportunity to work on them. Sub for them is either Jumping Muscle-Ups on the low rings or 7 pull-ups.

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531