*We are changing our client management software HERE

WOD:

1) Every 2:00 x 7 sets:

3 Deadlifts

+

10 Ball Slams 40/30

Warm-up as needed. Start around 60-70% of your 1RM for the Deadlift. Build as heavy as deemed fit. For the Ball Slams focus on maximal throwing force.

2) Every 1:00 x 6 sets: 5/side Dumbbell Plank Rows

Pick a loading and stick with it for all 6 sets. Alternate arms each reps.

3a) 5 minute AMRAP:

15 Box Jump Overs 24/20

15 Knees-up

Rest 2 minutes

3b) 5 minute AMRAP:

15 Wall Balls 14/8

15 Abmat Sit-ups

Extra Work:

4) Double-unders: 10 minutes Practice

Goal should be to work to 100 unbroken reps.

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