* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.

WOD:

1a) 3 rounds AQAP:

10 Overhead Squats 115/75

10 Chest-to-bar Pull-ups

10 Calories Assault Bike

Rest 5 minutes

1b) 2 rounds AQAP:

15 Overhead Squats 115/75

15 Chest-to-bar Pull-ups

15 Calories Assault Bike

Rest 5 minutes

1c) AQAP:

30 Overhead Squats 115/75

30 Chest-to-bar Pull-ups

30 Calories Assault Bike

Rest as needed.

2) AQAP:

20 Burpee Box Jump Overs 24/20

20 Thrusters 95/65

15 Burpee Box Jump Overs 24/20

15 Thrusters 135/95

10 Burpee Box Jump Overs 24/20

10 Thrusters 185/135

5 Burpee Box Jump Overs 24/20

5 Thrusters 225/155

Scale as needed.

3) AQAP:

800m Run

15 Rope Climbs 15ft

800m Run

Scale as needed.

4) Paralette Handstand Lowers: 5 sets of 5

Rest 90-120 seconds between sets. Lower as slow as possible. This should be head to all the way to the ground. If you have the strength to perform these strict up and down then do that.

5) Banded Push-ups: 100 Reps

Minimal band tension, just enough to make you work a little extra at lockout.

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