*A Celebration of Eric’s life will take place at his home, Rockville Farm Market (205 Cemetery Road, Starksboro, VT), this Sunday, the 12th, starting at 1PM. All from the gym are welcome to come and show their support for him and his family.

WOD:

1) Every 3:00 x 7 sets:

5/side Kneeling Split Dumbbell Press

+

10 Barbell Upright Rows

+

30 second Overhead Barbell Hold

Pick weights you can maintain for all 7 sets. For the Overhead Barbell Hold use the same weight as your upright rows…goal here is to focus on a good active shoulder position, rib cage pulled down, and working to keep the spine neutral.

2) Row: 1000m for time

This is a time trial effort, short and sweet. There is nothing easy about this, if you’re not finishing this completely spent you weren’t trying.

Extra Work:

3) Double-unders: 10 minutes Practice

Goal is to work to 100 Unbroken.

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