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How about those 10 reps at 80-90% Make sure you refuel and recover! And let your family know you might be HANGRY!

7/3 9am and 10am

7/4 9am HERO WOD

7/5 Open Gym 10am-noon ONLY

Workout of the Day

Last Chance Qualifier WOD

42-30-18 reps for time of:

Row (cal.)
Alternating dumbbell hang snatch

♀ 35-lb. dumbbell
♂ 50-lb. dumbbell

Scaling:
Reduce the loading on the dumbbell to avoid breaks on the snatches. This workout should be relatively short and if possible completed unbroken and with quick transitions.

Intermediate Option:
42-30-18 reps for time of:
Row (cal.)
Alternating dumbbell hang snatch

♀ 25-lb. dumbbell
♂ 35-lb. dumbbell

Beginner Option:
30-20-10 reps for time of:
Row (cal.)
Alternating dumbbell hang snatch

♀ 15-lb. dumbbell
♂ 20-lb. dumbbell