* Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here.

WOD:

1) Push Press: 1 Rep EMOTM x 20 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 20 minute EMOTM:

Movement 1 – 200m Run

Movement 2 – 1-10 Chest-to-bar Pull-ups

Pick reps you can maintain on the Pull-ups.

3) Single Arm Dumbbell Row: 4 sets of 15/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

4) Sled Drag: 6 x 50m

Heavy. Rest 60 seconds between sets.

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

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