*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 – 7:00 – 7 minute EMOTM:

10 Hollow Rocks +

10 PVC Banded Press Downs

Scale reps as needed to complete in around 40 seconds. Not for time, for quality.

1b) 7:00 – 14:00 – 7 minute EMOTM:

20 second Superman Hold +

5 Toes-to-Rig

Toes-to-Rig is same as last week, using this to warm-up for Part C.

1c) 15:00 – 25:00 – 10 minute AMRAP:

50 Toes-to-bar

50 Abmat Sit-ups

Max D-Ball Over the Shoulder 100/70

Get as far as you can in the 10 minutes.

1d) 26:00 – 40:00 – 14 minute EMOTM:

A – 40 seconds Ski/Bike/Row/Run

B – 1-4 Wall Climbs

Pick efforts/reps you can maintain for all 7 sets of each movement.

Extra Work:

2) Single Arm Kettlebell Bottoms-up Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side, then switch to the other. Focus on quality not loading.

3) Band Pull-Aparts: 100 Reps

Switch between under and overhand every 10 reps. Focus on quality not speed.

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