*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family.

WOD:

1) Every 1:30 x 14 sets:

Odd – 10 Deadlifts

Even – 10-20 Calories Assault Bike

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. This is a total of 7 sets of each movement. Pick a consistent output on the assault bike that takes approximately 45-60 seconds.

2) 10 minute AMRAP:

15 Knees-up

12 Front Squats 45/35

9 Box Jump Overs 24/20

Extra Work:

3) Pausing Single Arm Dumbbell Rows: 5 sets of 6/side

Rest 90-120 seconds between sets. Heavy as possible. Pause at the chest for 3 seconds each rep.

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