*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 1:30 x 10 sets: 2 Banded Speed Bench @ 50% + Moderate Band Tension

This is fixed weight for all 10 sets at the prescribed load. Goal is bar speed, there should be ideally no speed change or deceleration on the bar. Focus on an aggressive lockout.

2) Push Press: 5 sets of 8

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

3) Strict Ring Dips: 4 sets of 8

Rest 2-3 minutes between sets. Load as heavy as possible.

4) 5 rounds AQAP:

100ft Dog Sled Push @ Sled + 200% Bodyweight

10 Strict Deficit Handstand Push-ups 4/2″

10 D-Ball Over the Shoulder 150/100

Scale as needed.

5) 5 rounds AQAP:

400m Run

30 Kettlebell Swings 70/53

Scale as needed.

6) Cable EZ-Bar Tricep Press Down: 3 sets of 30

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

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