* 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 20/14

15 Pull-ups

9 Power Snatch 75/55

Extra Work:

3) Band Pull Aparts: 100 not for time

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

4) Reverse Hyper: 3 sets of 20

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

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