* 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) 0:00-10:00 – 10 minute EMOTM: 1/side Kettlebell Turkish Get-up

Focus on quality of movement over loading. 1 Rep is all the way up and back down.

1b) 10:00-18:00 – 8 minute AMRAP:

21 Kettlebell Swings 35/26

21 Push-ups

15 Kettlebell Swings 35/26

15 Push-ups

9 Kettlebell Swings 35/26

9 Push-ups

Swing weight should allow you to go unbroken for the majority of sets.

1c) 20:00-29:00 – Every 1:30 x 6 sets:

5-10 Strict Pull-ups or Ring Rows

8 Alternating Single Arm Kettlebell Overhead Lunge

Alternate arms from round to round for the Lunge.

1d) 30:00-40:00 – 10 minute AMRAP:

15 Kettlebell Deadlifts 35/26

12 Kettlebell Goblet Squats 35/26

9/side Single Arm Kettlebell Push Press 35/26

Extra Work:

2) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

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