* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic

** Going to the Games and T-Shirts HERE

WOD:

1) AQAP:

1 mile Run

30 Wall Balls 20/14

20 Pull-ups

10 Burpee Box Jump Overs 24/20

800m Run

30 Wall Balls 20/14

20 Pull-ups

10 Burpee Box Jump Overs 24/20

400m Run

30 Wall Balls 20/14

20 Pull-ups

10 Burpee Box Jump Overs 24/20

Extra Work:

2) GHD Sit-ups: 3 sets of 15-20

Rest 90-120 seconds between sets.

3) Ring Muscle-Up: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

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

Post Results/Thoughts To Comments