*Raffle Prize Winners HERE

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1) 0:00 – 30:00 – Every 5:00 x 6 sets:

400m Run

25 Kettlebell Swings 53/35

+

5 Bench Press

Treat the Run and Swing as a fast interval effort. Rest as needed in the rest of the 5 minutes. Bench Press should start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) 30:00 – 40:00 – 10 minute AMRAP:

30 Abmat Sit-ups

20 Box Jumps 24/20

10 Push-ups

Extra Work:

3) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

4) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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