* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd

WOD:

1a) 0:00-12:00 – Every 90 seconds x 8 sets:

5-10 Strict Pull-ups +

3/side Split Kneeling Dumbbell Press

Pick output you can maintain for all 8 sets

1b) 12:00-20:00 – 8 minute AMRAP:

15-12-9 Dumbbell Deadlifts 50/35

15-12-9 Knees-up

Once you finish the round of 9, go back to the start.

1c) 22:00-34:00 – Every 1:30 x 8 sets:

5-10 Push-ups +

4/side Bent Over Dumbbell Piston Row

Pick weights output you can maintain for all 8 sets

1d) 34:00-40:00 – 6 minute AMRAP:

10 Dumbbell Squat Cleans 50/35

10 Burpees

Extra Work:

2) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

3) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip.

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