* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage.

WOD:

1) 21 minute EMOTM:

1 – 3-10 Stink Bugs

2 – 40 second Farmers Hold

3 – 8 Supinated Bent Over Barbell Rows

Warm-up as needed. Pick loads, reps, etc. that you can maintain for all 3 cycles of this piece. Make sure to keep the Rows strict.

2) AQAP:

400m Run

40 Burpee-to-target

400m Run

20 Burpee-to-target

400m Run

10 Burpee-to-target

Extra Work:

3) Band Pull Aparts: 100 not for time

Break into as many sets and reps as needed. Focus on positioning and activation over speed.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE