* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd

WOD:

1) 5 rounds AQAP:

12 Dumbbell Deadlifts 70/50

9 Dumbbell Hang Power Cleans 70/50

6 Dumbbell Shoulder-to-Overhead 70/50

Scale as needed.

2) 3 rounds AQAP:

400m Run

12 Overhead Squats 185/135

3 Legless Rope Climbs 15ft

Scale as needed.

3) 3 rounds AQAP:

50m D-Ball Bear Hug Carry 150/100

20 Ring Dips

Scale as needed.

4) Paralette Handstand Push-up: 10 minute EMOTM

You choose the depth and whether you want to do strict or kipping.

5) Yoke Carry: 8 x 25m

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

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