*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

**Games Fundraiser HERE

***Help Us Grow Our Brand HERE

WOD:

1) Every 1:30 x 14 sets:

Odd – 10 Dumbbell Bench Press + 20-30 second Handstand Hold

Even – 10 Dumbbell Bent Over Rows + 20-30 Hanging Hollow Hold

Pick weights, times, etc. that you can maintain for all 7 cycles.

2) 9 minute AMRAP:

12 D-Ball Deadlifts 70/50

8 D-Ball Bear Squats 70/50

4 D-Ball Over the Shoulder 70/50

Extra Work:

3) Hip Thrusts: 100 Reps @ Bodyweight

Bodyweight being no weight, just your body. Break-up as needed. Focus on positioning and activation, not speed.

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