* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage.

WOD:

1) 20 minute EMOTM:

Odd – 3 Deadlifts

Even – 5 Box Jumps

Warm-up as needed. Deadlifts should start around 60% of your 1RM, build as heavy as deemed fit. Goal for the Box Jumps should be explosive/plyo work, not speed. You can build to a high box, but ultimately the goal is to just jump high, you don’t need a high box to do that if it’s something that scares you. Step down and reset between each rep.

2) AQAP:

800m Run

50 wall Balls 14/8

30 Ring Rows

Extra Work:

3) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

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