*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) Every 3:00 x 7 sets:

100ft DB/KB Farmers Carry +

10 DB/KB Deadlifts +

100ft D-Ball Bear Carry +

10 D-Ball Bear Squats

Challenge yourself appropriately so that you have about 2 minutes worth of work here. Build loading as needed if you start too light.

2) 10 minute AMRAP:

75 Heavy Rope Single-unders

15 Ball Slams 40/30

15 Ring Rows

Scale as needed.

Extra Work:

3) Seated Cable Rope Rows: 4 sets of 20

Rest 2-3 minutes between sets. Heavy as possible.

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