Strength/Skill:

IMG_4793

EMOM 10
1 Power Snatch + 1 Hang Squat Snatch

*try to increase weight every 2 rounds

WOD:
4 Sets​
300m Row
10 DB Alt Snatch (heavy, but unbroken)
10 DB Alt Plank Row (35/30)(https://youtu.be/R0g_d1l5O0Y)​

*increase your effort on row each round
*smooth and controlled on DB movements
*rest 2 min b/w sets


Save the Date:  Ultimate Summer Bash!
Saturday, 8/11


Tonight at 530pm in the Pit:

FRIDAY NIGHT YOGA

with Yogi Josh Bacallao, Certified Yoga Instructor and Black Belt in Brazilian Jiu Jitsu. He is one of our Jiu Jitsu Instructors with Charlotte Jiu Jitsu Academy and the Toro Cup World Champion – of the World! Plus he’s a great dude too.

The cost is a $5 drop in for all. So break out those mats and come join us on Fridays for in house Vinyasa Flow with one of our very own Josh Bacallao!