* New Classes starting June 6th HERE

WOD:

1) 21 minute EMOTM:

Movement 1 – 5 Push Press

Movement 2 – 30 second Ring Support

Movement 3 – 5-10 Strict Knees-up

Push Press comes from the floor. Start around 60% of your 1RM, build as heavy as deemed fit. For the Ring Support work from either the Ring Push-up or Ring Dip position, whichever is best. For your hanging movements focus on keeping the body as tight as possible, no swinging.

2) 5 rounds AQAP:

200m Run

10 Burpee Lateral Bar Hops

5 Deadlifts 135/95

Extra Work:

3) Barbell Roll Outs: 4 sets of 10

Rest 90-120 second between sets. 

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