* Reminder, Monday July 4th there will be one (1) class at 9 AM

WOD:

1) 20 minute EMOTM:

Odd – 3 Bench Press

Even – 5 Supinated Bent Over Barbell Rows

Warm-up as needed. Start around 60% of your 1RM Bench Press and 50-60% of your Bodyweight for the Barbell Rows. If class is busy partner up with someone and flip flop stations. Build as heavy as deemed fit. Make sure to keep the barbell rows STRICT.

2) 3 rounds AQAP:

10 Dumbbell Shoulder-to-Overhead 50/35

20 Kettlebell Swings 70/53

400m Run

Extra Work:

3) L-Sit: Accumulate 2 minutes

Keep track of total time and attempts to complete.

4) Run: 8 x 800m

Rest 3 minutes between intervals. Goal is fastest consistent pace.

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