*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE

WOD:

1) Every 1:30 x 14 sets:

Odd – 5/side Dumbbell Piston Press + 10 Banded Tricep Press Downs

Even – 5 Deadlifts + 10 Russian Kettlebell Swings

Pick weights you can at least maintain for all 7 sets. Feel free to build loading as deemed fit. Piston Press should be done standing, both Dumbbells at the shoulder, Press one over head, then as you bring one Dumbbell down initiate pressing the other overhead, moving like a Piston.

2) 8 minute AMRAP:

15 Dumbbell Thrusters 25/15

50 Heavy Rope Single-unders

Extra Work:

3) Cable Wide Grip Lat Pull Down: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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