* 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:

1a) 0:00-21:00 – Every 3:00 x 7 sets:

15 Burpees +

5 Bench Press

Burpees should be a hard effort. If you can’t get them done in under 60 seconds scale the volume. In the remainder of the 3:00 hit a 5 rep Bench Press. Start around 60% of your 1RM Bench Press and climb as deemed fit.

1b) 21:00 – 30:00 – 9 minute EMOTM:

10-30 second Hanging Knee Hold/L-Sit

Pick an effort/duration that you can maintain for the 9 sets.

1c) 30:00-40:00 – 10 minute AMRAP:

15 Wall Balls 14/8

15 Kettlebell Swings 35/26

Extra Work:

2) Run: 10 x 200m

Rest 60 seconds between efforts. Focus on consistent paced, fast efforts.

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