*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 3:00 x 7 sets:

30 seconds Hard Assault Bike +

50ft Dumbbell Bear Crawl +

50ft Dumbbell Overhead Carry

Assault Bike hit it hard. Bear Crawl with Dumbbells should be done with the same weight as the Overhead Carry, pick an appropriate load. Scale as needed. We don’t want this taking more than 2 minutes.

2) 10 minute AMRAP:

75 Heavy Rope Single-unders

12 Push-ups

9/side Single Arm Hang Dumbbell Snatch 25/15

For the Dumbbell Snatch perform all reps on 1 arm and then switch to the other.

Extra Work:

3) Single Arm Dumbbell Row: 5 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side, then switch to the other. Heavy as possible, keep it strict.

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