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

**Help Support Damon HERE

WOD:

1) AQAP:

20 Pull-ups 

400m Run 

30 Deadlifts 185/135

800m Run 

40 Single Arm Dumbbell Overhead Squats 50/35 

1 mile Run 

40 Single Arm Dumbbell Overhead Squats 50/35

800m Run 

30 Deadlifts 185/135

400m Run 

20 Pull-ups

Squats break-up as deemed fit, but must be perform as 20 on each side.

Extra Work:

2) Single Arm D-Handle Cable Pull-Down: 3 sets of 15/side

Rest 2-3 minutes between sets. Heavy as possible. All reps on 1 side before switching to the other.

3) Sled Drag: 400m @ Bodyweight

Smooth and steady pace. Focus on walking flat footed.

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