*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE.

**Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE.

WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets: Back Squat (5-3-3-2-2)

Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference your last 4 weeks of Back Squats for loading.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Double Kettlebell Front Rack Box Step-ups

Use a box height that puts your knee and hip in line. Perform all reps on 1 side before switching to the other. For the Front Rack position we want a true KB Front Rack, Bells should be in the front of the body, with knuckles basically touching…not resting up on your shoulders.

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 7/side Staggered Stance Good Morning

Perform all reps on 1 side before switching to the other. Stagger should be about a foot’s length, i.e. heel-to-toe.

2) AQAP:

21-18-15-12 Deadlift 155/105

300m Run

Extra Work:

3) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

4) Hip Thrusts: 100 Reps

Use just your bodyweight. Focus on position and activation, not speed.

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