WOD:

1) Deadlift: Establish a 1RM

Warm-up as needed. Rest as needed. Establish a 1RM for the day. Be smart, be safe, 10lbs isn’t worth wrecking your back.

2) Bench Press: Establish a 1RM

Warm-up as needed. Rest as needed. Establish a 1RM.

3) 60 minute AMRAP:

800m Run

100m Sled Drag @ Bodyweight

50m Farmers Carry 70/50

Goal is to keep HR Aerobic and consistent. 1st round of the workout and last round of the workout should be as close as possible in time. Include weight of the Sled when setting weight.

4) Bar Dips: 4 sets of 8-10 Reps

Rest 90-120 seconds between sets. Add load if able.

5) Strict Chin-ups: 50 for time

No singles.

6) GHD Sit-ups: 3 sets of 20-30 reps

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

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