*Mike Molloy Nutrition Seminar Here

**Games Fundraiser Here

***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. 

WOD:

1) 20 minute EMOTM:

Odd – 10-20 Calories Assault Bike

Even – 50m D-Ball Bear Carry

Pick loading and output that you can maintain for all 10 sets.

2) AQAP:

400m Run

40 Ring Rows

400m Run

40 Push-ups

400m Run

40 Knees-up

Extra Work:

3) Band Pull-Aparts: 100 Reps

Not for time. Switch between over and underhand every 10 reps.

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

https://www.youtube.com/watch?v=PSC_w2T-4QI