*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) 21 minute EMOTM:

1 – 5-10 Seated Dumbbell Strict Press

2 – 10 Hip Thrusts w/2 second Pause

3 – 15 Kettlebell Swings

Pick reps and loads that you can maintain for all 7 cycles.

2) 8 minute AMRAP:

10 Deadlifts 115/75

20 Wall Balls 14/8

Extra Work:

3) Cable Rope Tricep Press Downs: 3 sets of 30

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

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