* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage.

WOD:

1) 21 minute EMOTM:

1 – 3-10 Stink Bugs

2 – 40 second D-Ball Bear Hold

3 – 5/side Single Arm Dumbbell Rows

Warm-up as needed. Pick loads, reps, etc. that you can maintain for all 3 cycles of this piece. Make sure to keep the Dumbbell Rows strict.

2) 3 rounds AQAP:

20 Dumbbell Shoulder-to-Overhead 25/15

30 Abmat Sit-ups

80 Single-unders

Extra Work:

3) Band Pull Aparts: 100 not for time

Break into as many sets and reps as needed. Focus on positioning and activation over speed.

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