* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic

** Going to the Games and T-Shirts HERE

WOD:

1) Barbell Box Step-Ups: 5 sets of 7/side

Warm-up as needed. Barbell is on the back rack. Use a 20″ box. Work as heavy as possible. Rest 2-3 minutes between sets.

2) Good Morning: 3 sets of 12

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

3) 10 minute AMRAP:

10 Dumbbell Renegade Rows 35/25

10 Dumbbell Push Press 35/25

One Renegade Row consists of a Dumbbell Row on each side.

Extra Work:

4) Hip Thrusts: 4 sets of 15

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

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

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