*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE.

**Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE.

WOD:

1) Every 1:30 x 14 sets:

Odd – 10 Dumbbell Bench Press + 5/side Single Arm Dumbbell Upright Row

Even – 10 Sumo Double Kettlebell Deadlifts + 20-30 seconds of Double-under Practice

Build loading as deemed fit through your sets. Make sure you aren’t working more than 60 seconds, scale back workload as needed.

2) 8 minute AMRAP:

12 Thrusters 45/35

3 Rope Sit-t0-stand

Scale as needed.

Extra Work:

3) Supinated EZ-Bar Bent Over Low Cable Row: 4 sets of 12

Rest 90-120 seconds between sets. Use a weight that you can perform strict for the first 7-9 reps, and then use your legs as needed for the last few reps.

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