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

WOD:

1) Push Press: 1 Rep EMOTM x 20 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 10 minute AMRAP:

15 Air Squat

12 Dumbbell Push Press 35/25

9 Pull-ups

Extra Work:

3) Abmat Sit-ups: 100 for time

Keep track of total time and attempts/sets to complete.

4) Dumbell Overhead Tricep Curl: 4 sets of 10

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

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

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