* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.

WOD:

1) Sumo Deadlift: 5 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Set the bar dead between each rep.

2) Dumbbell Romanian Deadlifts: 12 Reps Every 2:00 x 5 sets

Perform this as a continuation of your Deadlifts starting at 10:00 on the clock. Focus on positioning over load.

3) 7 minute AMRAP:

10 Front Squats 95/65

10 Ring Rows

Extra Work:

4) Band Pull Aparts: 100 reps

Switch between over and underhand every 10 reps.

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