* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here

WOD:

1) Deadlift: 5 Reps Every 2:00 x 5 sets @ 70%

Warm-up as needed. Rest 2-3 minutes between sets. Same weight for all 5 sets. Add weight to last week based on the following…

Max is under 225lbs – Add 5lbs

Max is 225-365lbs – Add 7.5lbs

Max is 365lbs> – Add 10lbs

2) Banded Pull Throughs: 30 reps Every 2:00 x 5 sets

This is done as a continuation for your Deadlifts starting at 10:00 on the clock. Focus on positioning and speed when opening the hip.

3) AQAP:

800m Run

15 D-Ball Over Shoulder 70/50

30 Ring Rows

15 D-Ball Over Shoulder 70/50

800m Run

Extra Work:

4) Sled Drag: 400m @ Bodyweight

Scale as needed to ensure that this is 400m of continuous movement.

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