*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 – 6:00 – 6 minute EMOTM:

5 Scap Push-ups +

5/side Side Plank Dips

Take your time with these movements and focus on nice position and range of motion. For larger groups Partner up and flip-flop Part A and B today.

1b) 6:00 – 12:00 – 6 minute EMOTM:

10 Lying Bench Plate Lat Pull-Over +

5 Bench Dips

Again focus on position and activation, the goal is not to do these as fast as possible.

1c) 12:00 – 24:00 – 12 minute AMRAP:

12 Calories Ski/Bike/Row

12 Push-ups

12 D-Ball Over the Shoulder 100/70

Scale as needed.

1d) 26:00 – 30:00 – 8 sets of:

20 seconds Front Plank

10 seconds Rest

You only have the 10 second transition to the mile run.

1f) 30:00 – 40:00 – AQAP:

1 mile Run

Get after it!

Extra Work:

2) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

3) Single Arm Kettlebell Overhead Carry: 4 sets of 50m/side

Rest 60 seconds between sides. Heavy as possible.

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