* 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) Sumo Deadlift: 3 Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM, build as heavy as deemed fit. Pull from a dead stop each rep.

2) Weighted Glute Bridges: 10 Reps Every 2:00 x 5 sets

Perform this as a continuation of your Deadlifts, starting at 10:30 on the lock. Start around 30% of your Deadlift and build as heavy as deemed fit.

3) 10 minute AMRAP:

21 Box Jump Overs 24/20

15 Ring Rows

9 Ball Slams 40/30

Extra Work:

4) Dumbbell Z-Press: 4 sets of 10

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

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