*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) Bench Press: 10 minutes to Establish a 1RM

Warm-up as needed. Think about your progressions over the last 11 weeks and how you’ve felt best, do you need a lot of warm-up sets, moderate amount, etc. Ask for a spotter as needed. We are proponents of not wasting your time with your old PR, we suggest building up to something around 95%, and then making a jump to somewhere around 101-105% for a new PR.

2) Deadlift: 10 minutes to Establish a 1RM

Warm-up as needed. Think about your progressions over the last 11 weeks and how you’ve felt best, do you need a lot of warm-up sets, moderate amount, etc. Be smart with this, lift with-in reason, you are not at the CrossFit Games. We are proponents of not wasting your time with your old PR, we suggest building up to something around 95%, and then making a jump to somewhere around 101-105% for a new PR.

3) 10 minute AMRAP:

21 Ring Rows

15 Burpees

9 D-Ball Over the Shoulder 70/50

Extra Work:

4) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

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