*Programming Shift HERE

**Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th

***Games Fundraiser HERE

****Help Us Grow Our Brand HERE

WOD:

1) 21 minute EMOTM:

1 – 5 Strict Press

2 – 5-10 Strict Pull-ups

3 – 50m D-Ball Bear Carry

Strict Press build to a heavy 5 for the day. Pull-ups pick an output you can maintain for all 7 sets. If you don’t yet have a single Strict Pull-up than make sure you are keeping your reps low for assisted pull-ups to work on developing strength not muscular endurance. D-Ball pick a weight you can move unbroken for the 50m.

2) 9 minute Up Ladder:

3 Thrusters 45/35

3 Knees-up

Workout goes 3+3, 6+6, 9+9 and so on until 9 minutes is up.

Extra Work:

3) Sumo Stance Good Morning: 4 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

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