*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM

**Help Support Damon HERE

WOD:

1) AQAP:

20 Ring Rows

400m Run

30 Deadlifts 95/65

800m Run

40 Single Arm Dumbbell Front Squats 35/25

1 mile Run

40 Single Arm Dumbbell Front Squats 35/25

800m Run

30 Deadlifts 95/65

400m Run

20 Ring Rows

Squats break-up as deemed fit, but must be perform as 20 on each side.

Extra Work:

2) Single Arm D-Handle Cable Pull-Down: 3 sets of 15/side

Rest 2-3 minutes between sets. Heavy as possible. All reps on 1 side before switching to the other.

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