* Reminder, Monday July 4th there will be one (1) class at 9 AM

WOD:

1) 20 minute EMOTM:

Odd – 10-20 Calories Assault Bike

Even – 50m Farmers Carry

Pick a rep range and weights you can sustain for all 10 rounds. Farmers Carry should be done unbroken. Assault Bike should take approximately 40 seconds.

2) 10 minute AMRAP:

15 Front Squats 65/45

12 Knees-up

9 Box Jump Overs 24/20

Extra Work:

3) Band Pull Aparts: 100 not for time

Focus is on positioning and activation. Switch between over and underhand every 10 reps.

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