* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage.

WOD:

1) 21 minute EMOTM:

1 – 3-10 Stink Bugs

2 – 40 second D-Ball Bear Hold

3 – 5/side Single Arm Dumbbell Rows

Warm-up as needed. Pick loads, reps, etc. that you can maintain for all 3 cycles of this piece. Make sure to keep the Dumbbell Rows strict.

2) 3 rounds AQAP:

20 Dumbbell Shoulder-to-Overhead 50/35

30 Abmat Sit-ups

40 Double-unders

Extra Work:

3) Band Pull Aparts: 100 not for time

Break into as many sets and reps as needed. Focus on positioning and activation over speed.

4) Reverse Sled Drag: 6 x 50m

Rest 60 seconds between sets. Heavy as possible unbroken.

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