Friday 5/12/17


Our May Newsletter is out! Check your e-mail inbox or read it online HERE.

REMINDER: NO 10AM CLASS this Saturday 5/13

Thanks to all those who signed up for our UPLIFTED Nutrition Challenge! Materials will be sent out by Friday evening. If you missed the registration form deadline and would still like to sign up for the challenge before the Monday start date, please send an email to!


Power Clean (8 x 2)

Every 90 seconds, for 12 minutes (8 sets): 2 Power Cleans (from the floor)

Build over the course of the 8 sets to today’s heavy double. Double does NOT have to be touch & go, but should be a quick reset between reps. Leave ~60% of heaviest weight on the bar for your first set of today’s WOD.


“Hang Five”

Alternating EMOM 18′ (6 rounds) for max weight***:

1- 5 Strict Pull-Ups (scale: box/foot assist or 10 Ring Rows)
2- 15 Wall Balls (20# to 10′ / 14# to 9′)
3- 5 Unbroken Hang Power Cleans

***Hang Power Cleans: All sets at or above 60% of weight for today’s heaviest double Power Clean. Goal is to find the heaviest set of 5 unbroken Hang Power Cleans (heaviest does NOT have to be on your 6th set). Score is the heaviest successful weight, record weight for all 6 sets to comments.

Scale Pull-Ups & Wall Balls as needed

Categories: WOD

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