*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 – 7:30 – Every 1:30 x 5 sets:

5 Strict Pull-ups +

5 Hollow Rocks +

20 Hang Alternating Leg/Knee Lifts

Scaled to a banded Pull-ups as needed, and take your feet out/off after your 5 reps. Scale reps as needed to maintain for the 5 sets.

1b) 7:30 – 15:00 – Every 1:30 x 5 sets:

20 second Hanging Knee or L-Sit Hold +

10-20 Lying Toes-to-Rig

For the Toes-to-Rig, lay on the floor holding onto the pull-up rig, and bring your feet to the rig and back down. Make an effort to keep your legs as straight as possible, knees extended, toes pointed.

1c) 17:00 – 29:00 – Every 2:00 x 6 sets:

5 Push Press +

10 Box Jump Overs +

15 Slider Tuck Crunches

Pick a box height that is a little higher than normal and challenge yourself. For the Push Press build each round as deemed fit.

1d) 30:00 – 40:00 – Run:

Minutes 30:00 – 31:00 – 200m

Minutes 31:00 – 33:00 – 400m

Minutes 33:00 – 36:00 – 600m 

Minutes 36:00 – 40:00 – 800m

We want you to have some rest each round on this…so in order to be able to do this with desired stimulus you need to be able to run a 7:30 mile or faster. If you don’t have the capacity scale distances accordingly, 150, 300, 500, 700 would be a good place to start scaling, continue to pull down distances as needed.

Extra Work:

2) Seated Dumbbell Arnold Press: 4 sets of 10

Rest 2-3 minutes between sets. Heavy as possible.

3) D-Ball Bear Carry: 400m

Heavy as possible, but keep it under 10 minutes. Keep track of time and attempts to complete.

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