*Games Fundraiser HERE

**Help Us Grow Our Brand HERE

WOD:

1) 20 minute EMOTM:

1 – 50m Farmers Carry

2 – 10 D-Ball Good Mornings

3 – 100m “Sprint”

4 – 30 second Hollow Hold

Reference last week for loading for the Famers Carry, work to build a little heavier. For the “Sprints” be smart, don’t go out too hot, build the pace each round. Consistent weight/efforts on the Good Morning and Hollow Hold.

2) 7 minute Up Ladder:

3 Box Jump Overs 24/20

3 Knees-up

Workout goes 3+3, 6+6, 9+9 and so on until 7 minutes is up.

Extra Work:

3) Wide Grip Lat Pull-Down: 4 sets of 20

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

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