*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE.

**Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE.

WOD:

1) Strict Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90%

Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear progression. Add 2.5-10lbs from 5/15/19

2) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90%

Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear progression. Add 2.5-10lbs from 5/15/19

3) Every 3:00 x 7 sets:

10/7 Calories Ski Erg

50ft Handstand Walk

50ft Farmers Carry @ 75% of Bodyweight/Hand

Work for maintainable paces/efforts each round.

4) 5 rounds AQAP:

200m D-Ball Run 70/50

100m Sled Drag @ Bodyweight

10 Burpee Box Jumps 30/24

Step down on the Burpee Box Jumps, no rebounding. Scale loads as needed. For the D-Ball run, carry/hold the ball however you like.

5) Band Resisted Push-ups: 4 sets of 15

Rest 90-120 seconds between sets. Work to a max band tension.

6) Single Arm Bottoms-up Kettlebell Press: 4 sets of 6/side

Rest 90-120 seconds between sets. Perform all reps on 1 side, then switch to the other. Focus on position and quality over loading.

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