*Raffle Prize Winners HERE

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1a) 7 minute EMOTM: 40 seconds Ski/Bike/Row

Pick an output/effort that you can maintain for 7 sets.

1b) 7 minute EMOTM: 50m Sled Drag

Pick a loading that takes you approximately 40 seconds to complete.

1c) 7 minute EMOTM: 5/side Kneeling Split Single Arm Dumbbell Press

Pick a loading you can maintain all reps with. Focus on positioning and quality over loading. This is one continuous 21 minute EMOTM.

2) 5 rounds AQAP:

21 Wall Balls 14/8

15 Kettlebell Deadlifts 70/53

9 Ring Rows

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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

https://www.youtube.com/watch?v=aYhN0KWIt38