* 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:

Odd – 50m Waiters Walk

Even – 50m Sled Drag

Pick loading you can maintain for all 10 sets. Perform the Waiters Walk all on one side for 50m, then switch to the other the next round, alternating back and forth from round to round. Load so efforts take about 40 seconds.

2) 10 minute AMRAP:

10 Ring Rows

15 Ball Slams 40/30

30 Single-unders

Extra Work:

3) Box Plank Clocks: 5 x 1/direction

Rest 90-120 seconds between sets. Feet on a box, walk your hands 360 degrees one way and then back the other to make a full rep.

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

https://www.youtube.com/watch?v=Gq34MnCoUm4