* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM

** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15).

WOD:

1a) 0:00-12:00 – Every 1:30 x 8 sets: 5-10 Strict Pull-ups +5/side Single Arm Dumbbell Row

Pick efforts that are maintainable for all 8 sets. No Ring Rows today, use a band as needed for assisted Pull-ups.

1b) 13:00 – 19:00 – Max Reps:

800m Run

Max Wall Balls 20/14

Scale run as needed to be able to complete in 4:00 or less.

1c) 20:00 – 26:00 – Max Reps:

800m Run

Max Dumbbell Push Press 35/25

Scale run as needed to be able to complete in 4:00 or less.

1d) 27:00-33:00 – Max Reps:

800m Run

Max Dumbbell Squat Clean 35/25

Scale run as needed to be able to complete in 4:00 or less.

1e) 34:00 – 40:00 – Max Reps:

800m Run

Max Push-ups

Scale run as needed to be able to complete in 4:00 or less.

Extra Work:

2) Band Pull Aparts: 100 not for time

Switch between over and underhand every 10 reps.

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