* New Classes starting June 6th HERE

WOD:

1) Bench Press: 3 Reps Every 1:30 x 7 sets

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

2) 10 minute EMOTM:

Odd – 8/side Single Arm Upright Row

Even – 30 seconds Handstand Hold

This should be done as a continuation of your Bench Press starting at 10:00 on the clock. Upright rows are MUCH lighter than our Dumbbells rows from last week, load accordingly. If you’re not comfortable kicking up into a Handstand you can walk-up belly facing, or hold a piked position off of a box.

3) 3 rounds AQAP:

400m Run

3 rounds of “Cindy”

One round of Cindy consists of 5 Pull-ups + 10 Push-ups + 15 Air Squats. Substitute Banded Pull-ups or Ring Rows, and Knee Push-ups as needed.

Extra Work:

4) Hollow Rocks: 100 for time

Keep track of total time and attempts to complete.

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