* New Classes starting June 6th HERE

WOD:

1) 21 minute EMOTM:

Movement 1 – 5 Push Press

Movement 2 – 30 second Ring Support

Movement 3 – 5-10 Toes-to-bar

Push Press comes from the floor. Start around 60% of your 1RM, build as heavy as deemed fit. For the Ring Support work from either the Ring Push-up or Ring Dip position, whichever is best. For your hanging movements focus on keeping the body as tight as possible, no swinging.

2) 5 rounds AQAP:

200m Run

10 Burpee Lateral Bar Hops

5 Deadlifts 225/155

Extra Work:

3) Barbell Roll Outs: 4 sets of 10

Rest 90-120 second between sets. 

4) Row: 20 x :30/:30

Row on the wattage setting. Work wattage should be 100%, Active Rest wattage should be 50%. This is a continuous 20 minute piece, goal should be consistent efforts.

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