Join us this Sunday from 2pm-8pm for our Warlock Summer Social. You’re welcome to bring your family and friends to the party! Cost is $20 for adults and $10 for kids. There is a lake you can go swimming in, water slide, kayaks, diving board, beach volleyball. Please make sure if you are bringing kids they are supervised while in the water. The party is BYOB. Address is 8 Ryandale Road LaGrangeville, NY. When you go to the end of Ryandale stay straight, go through the gate then stay left.
A. EMOM x 10
odd: 3 Push Presses
even: 15/12 Cal Row/Bike
B. 2 Rounds for time
20 Clean and Jerks @ 155/105
40 Bar Facing Burpees
*Bonus*
1.10 Muscle Up Negatives (for quality)
2. 5 Rounds For Time: 100 Ft Yoke Carry @ 400/270 then 400M Run
Warlock Weightlifting:
Snatch (max 95% if you go up) – 70%, 75%, 80%, 85%, 90%, 90%
Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) (max 95% if you go up) – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, 90% x 1+1
Pause Front Squat + Jerk Dip Squat – 70% 2+2, 75% x 2+2, 80% x 2+2 x 4
Weighted Planks – 3 x 30-60sec