*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:

A – 50m Heavy Dog Sled Push

B – 10 Dual Kettlebell Deadlifts + 5 Seated Box Jumps

Feel free to partner with someone to alternate stations. Two people can fit the sled distance in the 1:30 time domain, so we can have up to 4 people per sled. Deadlifts keep the weight fixed, same with the box. For the box, sit on a box that puts your knee and hip even with each other and stand-up/jump from that position.

2) 3 rounds AQAP:

400m Run

15 Dumbbell Front Squats 35/25

15 Ring Rows

Extra Work:

3) Wide Grip Cable Lat Pull Down: 4 sets of 20

Rest 2-3 minutes between sets. Heavy as possible.

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