*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

1) 21 minute EMOTM:

Station 1 – 2 Sumo Deadlifts @ 60-70% + Purple + Orange Bands

Station 2 – 3/side Hurdle Jumps

Station 3 – 10-20 Calorie Row

For the Deadlifts pick a weight and keep it there for all 7 sets. We will build the band tension over the next 4 weeks. The goal on these should be absolute speed on the bar, reset between each rep. Hurdle Jumps build as high as deemed fit. Calorie Row reference the last 4 weeks for output, be consistent.

2) 6-12-18-24-30 – AQAP:

Ball Slams 40/30

Wall Balls 14/8

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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