* Next Monday, the 20th, Fuel For Fire will be here all day sampling products. Make sure you get in to try out one of the cleanest and healthiest products out there.

** Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here.

WOD:

1) Front Squat: 1 Rep EMTOM x 10 sets

Warm-up as needed. Start around 75% of your 1RM, build as heavy as deemed fit.

2) Back Squat: 1 Rep EMOTM x 10 sets

Start at your last Front Squat weight and continue to build as deemed fit.

3) 3 rounds AQAP:

30 Kettlebell Swings 53/35

30 Box Jump Overs 24/20

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible.

5) Bar Muscle-ups: 10 minutes Practice

Work on any facet of a Bar Muscle-up.

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

Post Results/Thoughts To Comments