*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM

**Help Support Damon HERE

WOD:

Session A:

1) Ski Erg:

A) – 1000m Warm-up

B) – 4 x 500m Easy + 500m Moderate – Rest 1 minute

C) – 4 x 500m Moderate + 500m Moderately Hard – Rest 1 minute

Maintainable paces across each respective piece and pace.

Distance references if you are changing modalities HERE

Session B:

1) Deadlift:

10 @ 60%

8 @ 65%

6 @ 70%

6 @ 75%

6 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Hang Power Snatch: 2 Reps Every 1:00 x 10 sets

Warm-up as needed. Work at 60-80%. Keep reps fast and snappy.

3) Hang Power Clean: 2 Reps Every 1:00 x 10 sets

Warm-up as needed. Work at 60-80%. Keep reps fast and snappy.

4) Sandbag Carry: 8 sets of 100ft

Rest 90-120 seconds between sets. Heavy as possible Unbroken.

5) Hip Extension: 3 sets of 30

Rest 90-120 seconds between sets. Add load as deemed fit.

6) Medball GHD Sit-ups: 4 sets of 15

Rest 90-120 seconds between sets. Load as deemed fit.

7) Sled Drag: 400m @ Bodyweight

Smooth and steady. Focus on walking as flat footed as possible.

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