*Bring a Friend Workout Friday, October 3rd at 5:45 PM

WOD:

1) Deadlift: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last week.

2) Single Leg Kettlebell Deadlift: 3 sets of 8/side

Warm-up as needed. Rest 90-120 seconds between sets. Goal is to perform all 8 reps on one side, with the opposite foot in the air before moving to the other foot.

3) 3 rounds AQAP:

400m Run

21 Hang Power Cleans 45/35

12 Pull-ups

Extra Work:

4) Good Morning: 4 sets of 10

Rest 90 seconds between sets. Heavy as possible.

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

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