*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) 15 minute EMOTM:

Minute 1 – 1 x (Power Snatch + Squat Snatch + Overhead Squat)

Minute 2 – 2 x (Power Snatch + Squat Snatch + Overhead Squat)

Minute 3 – 3 x (Power Snatch + Squat Snatch + Overhead Squat)

Warm-up and start around 60% of your 1RM. This is a total of 5 cycles. Build load each cycle as deemed fit. You may drop the bar between each complex on the rounds of 2 and 3.

2) AQAP:

21-15-9 Strict Ring Dips

12-9-6 Shoulder-to-Overhead 225/155

Scale as needed.

3) AQAP:

1000/900m C2 Bike

50 Wall Balls 30/20

50 Toes-to-bar

1000/900m C2 Bike

50 Toes-to-bar

50 Wall Balls 30/20

1000/900m C2 Bike

Scale as needed.

4) Dumbbell Incline Bench Press: 4 sets of 15

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

5) Sled Drag: 400m @ Bodyweight

Smooth and steady, for quality, not for time.

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