*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:

1) 30 minute Up Ladder:

100m Run

5 Shoulder-to-Overhead 95/65

3 Toes-to-bar

Workout is performed 100+5+3, 200+10+6, 300+15+9, and so on until 30 minutes is up.

Extra Work:

2) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale loading as needed for desired stimulus.

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