* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM

** New Classes starting June 6th HERE

WOD:

1) Bench Press: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 10 minute EMOTM:

Odd – 8/side Single Arm Upright Row

Even – 30 seconds Handstand Hold

This should be done as a continuation of your Bench Press starting at 10:00 on the clock. Upright rows are MUCH lighter than our Dumbbells rows from last week, load accordingly. If you’re not comfortable kicking up into a Handstand you can walk-up belly facing, or hold a piked position off of a box.

3) 12 minute AMRAP:

10 Dumbbell Shoulder-to-Overhead 50/35

20 Abmat Sit-ups

30 Air Squats

40 Double-unders

Extra Work:

4) Hollow Rocks: 100 for time

Keep track of total time and attempts to complete.

5) Row: 5K for Time

This is a time trial. Try and set a PR.

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