* 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) Bench Press:

2 sets of 10

2 sets of 8

2 sets of 6

2 sets of 4

2 sets of 2

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

2) 4 rounds AQAP:

20 Dumbbell Squat Cleans 50/35

20 Chest-to-bar Pull-ups

20 Calories Assault Bike

20 Burpees

Rest 5 minutes

Each round move your start movement by 1, so the 2 round you should start on the C2B and end on the Cleans. Continue for each of the 4 total rounds.

3) 5 rounds AQAP:

50m D-Ball Bear Carry 150/100

5/side Single Arm Dumbbell Push Press 70/50

Scale as needed.

4) Hip Extension Barbell Row: 100 Reps

Pick a weight you can start with 30-40 reps. Get in the top of a hip extension position and row the bar to your sternum area.

5) L-Sit: Accummulate 3 minutes

Keep track of time and attempts to complete.

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