* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar. 

WOD:

1) 20 minute EMOTM:

Odd Movement – 5 Deadlifts

Even Movements – 50m Sled Drag

Start around 60% of your 1RM Deadlift. Climb as deemed fit. Sled drag should be weighted so it takes approximately 30 seconds.

2) 5 rounds AQAP:

15 Abmat Sit-ups

12 Ball Slams 40/30

9 Burpees

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 6-8 reps

Rest 90-120 seconds between sets. Heavy as possible but keep it strict.

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