* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM

** New Classes starting June 6th HERE

WOD:

1) 20 minute EMOTM:

Odd – 50m Reverse Sled Drag

Even – 50m Kettlebell Waiters Walk

Pick loading that takes you approximately 30-40 seconds to complete the 50m. If you don’t have proper shoulder flexibility for the Overhead Carry perform a Farmers Carry. For the waiters walk, walk 1 hand in the farmers position and 1 hand overhead for 25m then switch on your way back.

2) 3 rounds for Max Reps:

1 minute Wall Balls 14/8

1 minute Kettlebell Swings 35/26

1 minute Assault Bike

1 minute Rest

Extra Work:

3) Kettlebell Windmills: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all 10 reps on one side before switching. Focus on positioning and range of motion over loading.

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