WOD & Updates

Last Class and Farewell Potluck Saturday June 24 – 930am

Movement & Mobility with Ray

Last Class and Farewell Potluck Saturday June 24 – 930am

Front Squat
20 minutes to find a heavy single

With a Partner

Isabel + Grace + Diane
One person works at a time
15 minute time cap

Refinery

Before class – 15 min total
Muscle Snatch – HS
Muscle Clean – HS

After class
GHD sit ups – 30-50 rep

Last Class and Farewell Potluck Saturday June 24 – 930am

Push Jerk
20 minutes to find a heavy single

“Nancy”
Five rounds for time of:
400 meter run
95 pound overhead squat, 15 reps

Refinery

Before class
snatch balance – HS

After class
Strict muscle up transition practice

Last Class and Farewell Potluck Saturday June 24 – 930am

Back Squat
20 minutes to find a heavy single

AMRAP 10

10 Overhead Reverse Step Lunges

5 chest to bar pull ups

Refinery

Before class
rack jerk behind the neck
10 min to find a heavy triple

After class
Hip Extensions – 25 reps

Thruster
Heavy 3

4 Rounds for Time
400 M Run
12 Deadlift

Refinery

Before class
10 min handstand walk practice

After class
3 sets of 30-60s toes and nose handstand hold at wall

Movement & Mobility with Ray

Front Squat
Heavy 3

20 Min EMOM
Min 1: Row 250/200
Min 2: 10 Front Squats 135/95
Min 3: 12 Box Step Up
Min 4: 12 Burpees

Refinery

Before class
high hang clean – heavy triple

After class
bar muscle up practice

Push Press
Heavy 3

“Elizabeth”
21-15-9
Clean
Ring Dip

Refinery

Before class
rack jerk behind the neck
10 min to find a heavy triple

After class
GHD sit ups – 30-50 reps

Back Squat
Heavy 3

AMRAP 10
10 Front Rack Lunges
10 Pull Ups

Refinery

Before class
high hang snatch – heavy triple

After class
Hip Extensions – 25 reps

thruster
3-2-1-1-1-1-1

200 dumbbell thrusters for time
do 3 burpees each, every time you pass off the weight

Refinery

Before class
tall clean heavy single

After class
bar muscle up practice