Strength

1a)  Tempo Ring Dips 3xME

1b)  GHD Hip Extensions 3×15

1c)  Pistol Squats 3×5 (each leg)

WOD

 4 Rounds for Reps

 ME Unbroken Overhead Squats (115/85)

ME Toes to Bar

Events and Happenings

e-town Wine Tasting

Saturday, June 22, 2013 – 5:30-7:30pm

Come join us for an afternoon of fine wines and pairings from our local Evanston Farmer’s Market hosted by e-town’s very own sommelier, Sheb Ince.  Sheb will be visiting the farmer’s market in the morning to see what is available and pair wines accordingly.

This is a BYOG (bring your own glass) event.  Also, please bring a small treat to share.  The price for this event is $20.  Please sign up and pay up by June 18th.  Friends and Family (21 and over) are welcome to attend!

Strength

 Front Squat – 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100%

WOD

AMRAP 5 Minutes

25 Double Unders

5 Burpees

AMRAP 3 Minutes

10 Hollow Rocks

10 Supermen

AMRAP 1 Minute

Snatch (115/85)

Strength

1) Hang Power Clean 3×3 @ 75%
2) Push Jerks 3×3 @ 75% (clean)
 

WOD

3 rounds for time:

Run 800m
20 HSPU