Happy Bday (Sunday) to my big boy Owen Mathew as he enters year 4 today!

**This Friday is the FINAL CFAF Intramural Open WOD and I’d LOVE to see as many participants here as possible! It would be great to get some team photos and have a beer post OPEN WOD!**

**WE are two weeks away from the Nutrition & Lifestyle Seminar w/ Mike Molloy on Sat. July 8th so those waiting to sign up lets get a move on it! Also, the gym will be closed that morning so plan accordingly.**

WOD

AMRAP 10

6 x Ring Muscle Ups

12 x Shoulder to Overhead

15 x Burpee Box Jump Overs

*Comp: 155/105; 24/20″

*Rx: 115/75; 24/20″

*Scaled: 1 x Push Up + 1 x Jumping Pull Up; 75/55; 20″ Step Ups

Midline W0rk

3 sets

Max Weight :30 Plank Hold

*Rest as needed between sets

*Have a partner add plates onto your back while maintaining perfect form in the plank hold*