* 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:

1 – 25m Reverse Sled Drag

2 – 50m Overhead Plate Carry

Pick loading that you can maintain output for all 10 rounds. Sled Drag, given it’s short, should be heavy. Efforts should take 30-40 seconds.

2) 10 minute AMRAP:

15 Abmat Sit-ups

12 Dumbbell Front Squats 25/15

9 Burpees

Extra Work:

3) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

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