July 9, 2024

Sweet Nothing

This Saturday we host our annual summer competition, The DragonBowl! Come spectate anytime between 9am-2pm for nonstop action and to support the many members of our gym competing! The East gym will be closed for classes all day on Saturday, July 13th for the event. We will close the East [...]
View the Workout See the Whiteboard

Skill/Strength:
Every 2 min for 9 Rounds
Squat Snatch 3×2 at 78% 1RM
Squat Snatch 3×2 at 83% 1RM
Squat Snatch 3×1 at 88% 1RM

Metcon:
3 Rounds
5 Bar Muscle Ups
5 Power Cleans 205/145lbs
Then immediately Row 500m for time
-Log total time, and 500m row time
-9 min cap for the 3 rounds

Accessory Work:
EMOM 12
1: 10 Glute Bridges
2: 10 Banded Hip Thrusts
3: 5 R/L Banded Leg Kickbacks

Mobility:
3 min trap smash per side
3 min lat smash per side

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