* 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) 0:00-10:00 – 10 minute EMOTM: 10-20 seconds Hanging L-Sit/Knee-up Hold

Pick a position and time you can maintain for all 10 sets. Use this as an opportunity to also work on that solid active shoulder position.

1b) 10:00-14:00 – 4 minute AMRAP:

10 Burpees

20 Kettlebell Swings 53/35

Swing weight should allow you to go unbroken for all sets.

1c) 15:00-19:00 – 4 minute AMRAP:

10 Burpees

20 Kettlebell Swings 53/35

Start back at Burpee number one, try and match your score from Part B.

1d) 20:00-30:00 – 10 minute EMOTM: 2 Push Press

Start around 60% of your 1RM. Build as heavy as deemed fit.

1e) 31:00-35:00 – 4 minute AMRAP:

10 Burpees

20 Wall Balls 20/14

Wall Ball weight should allow you to go unbroken at least to start.

1f) 36:00-40:00 – 4 minute AMRAP:

10 Burpees

20 Wall Balls 20/14

Start over at Burpee number, tray and match your score from Part E.

Extra Work:

2) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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