*Programming Shift HERE

**Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th

***Games Fundraiser HERE

****Help Us Grow Our Brand HERE

WOD:

1) 21 minute EMOTM:

1 – 5 Deadlifts

2 – 50m Sled Drag

3 – 30 second Hollow Hold

Warm-up as needed. Perform the Deadlifts at T+G or from a Dead Stop, pick what you need to work on the most. Sled Drag should be somewhere around your bodyweight. Scale time on the Hollow Hold as needed.

2) 3 rounds AQAP:

400m Run

21 Kettlebell Swings 35/26

12 Ring Rows

Extra Work:

3) Hand-Over-Hand Sled Pull: 4 sets of 100ft

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.

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