* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th

WOD:

1) Deadlift + 1-5 Ring Rows/Strict Pull-ups: 1 set EMOTM x 20 sets

Warm-up as needed. Start around 60% of your 1RM for the Deadlift. Build as heavy as deemed fit. Pick a rep range you can maintain for the Ring Rows/Strict Pull-ups.

2) 10 minute Up Ladder:

2 Rope Sit-to-Stand

5 Wall Balls 14/8

The following round is 4/10, then 6/15, 8/20 and so on until 10 minutes is up.

Extra Work:

3) Good Morning: 4 sets of 10

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

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

Post Results/Thoughts To Comments