WOD -

Warm-up
Do an appropriate warm-up to prepare the class for todays movements.
Weightlifting
Shoulder Press
Metcon
June Monthly Challenge
The June Monthly Challenge is programmed by Coach Erica!!!

For max time:

Hip Extension hold with 15/10lb plate. Member will setup GHD for their height, lock in the feet and hold weight across chest. Member will then raise back and shoulder to above parallel. Once at 90 degrees the clock will start. Once members drops below 90 degrees the set is over and time is stopped.

Squeeze those bums and have some fun
Metcon
For Time:

50/35 Calorie Bike
800m Run
30 American KB Swings - 53/35
20 Bar-Facing Burpees Over KB

10 Minute Time Cap

Goal is fast on bike/run and then unbroken on swings and drop the hammer on the burpees. If class is larger than 9 start group two at 4:00 minute mark