* 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.

WOD:

1a) 0:00-10:00 – 10 minute EMOTM:

Odd – 2-5 Toes-to-bar/Knees-up + 2-5 Pull-ups/Hollow Rocks

Even – 30 second Plate Overhead Hold

Pick output you can maintain for all 5 sets of each piece. Transition directly to Part B.

1b) 10:00-22:00 – 12 minute AMRAP:

10 Box Jump 24/20

15 Kettlebell Sumo Deadlift High-pulls 53/35

20 Air Squats

Transition directly to Part C.

1c) 23:00 – 35:00 – Every 2:00 x 6 sets

10 Dumbbell Floor Press 35/25

10/side Dumbbell Plank Rows 35/25

Plank Rows are a total of 20 reps. Transition directly to part D

1d) 35:00-40:00 – 5 minute AMRAP:

5 Dumbbell Thrusters 35/25

10 Jumping Alternating Lunges

Extra Work:

2) Run: 1 mile Run

Time trial, set a benchmark time here.

3) 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