* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM

** New Classes starting June 6th 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) Single Leg Kettlebell Deadlift: 10 reps/side Every 2:00 x 5 sets

This is done as a continuation for your Deadlifts starting at 10:00 on the clock. Perform all 10 reps on one side before switching to the other side. Focus on positioning and range of motion over load.

3) 9 minute AMRAP:

6 Ring Rows

9 Box Jump Overs 24/20

12 Alternating Lunges

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