* Fall Clothing Order going in 10/19/15. Read and Order HERE

WOD:

1) Deadlift: 5 sets of 5

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Perform these as touch and go repetitions. Rest 2-3 minutes between sets.

2) 3 rounds AQAP:

21 Wall Balls 14/8

15 Ball Slams 40/30

9 Ring Rows

Extra Work:

3) Band Pull Aparts: 100 not for time

Break into as many sets as needed. Focus on positioning and activation,not speed.

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