* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights.

WOD:

1) 20 minute EMOTM:

Odd – 150-200m Run

Even – 3 Sumo Deadlifts

For the Sumo Deadlifts start around 60% of your 1RM Deadlift and build as heavy as deemed fit. Set the bar dead each repetition, no touch-and-go, and control it to the ground. For the run pick a distance you can maintain for all 10 rounds.

2) 7 minute AMRAP:

10 Dumbbell Front Squats 35/25

10 Ring Rows

Extra Work:

3) Band Pull Aparts: 100 reps not for time

Switch over and underhand every 10 reps. Focus is on positioning and activation not time.

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