* 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:

1) Push Press: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

2) Close Grip Bench Press: 4 sets of 10

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

3) Speed Deadlifts: 10 set of 2 EMOTM

Loading should be fixed at 40-50% bar weight and 20-30% band tension. Goal is moving the bar fast, not pulling heavy weight.

4) 4 sets of:

25 Kipping Handstand Push-ups

25 Calorie Row

25 Overhead Squats 95/65

25 Kettlebell Swings 70/53

Rest 5 minutes

Keep track of time to complete each round. Rotate the order by one movement each round so that you get a different format for each of the 4 rounds.

5) Double Overhand Axle Bent Over Rows: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

6) Landmine Single Arm Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on one side before switching to the other.

7) GHD Sit-ups: 75 for time

Keep track of time and breaks to complete.

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