*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1) Every 3:00 x 7 sets:

10 Dumbbell Bench Press +

5/side Single Arm Kettlebell Upright Row +

30 second Front Plank Hold

Reference last week for loading for the Bench Press. Move with intent between movements but don’t feel like you need to race. Add load to the Plank if it’s too easy for you.

2) 7 minute AMRAP:

21-15-9 Thrusters 45/35

21-15-9 Ring Rows

Extra Work:

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

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