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

WOD:

1a) 0:00 – 8:00 – 8 sets of :40 ON/:20 OFF:

Odd – 20 seconds/side Side Plank

Even – Slider Roll-Outs

Start Roll-Outs on your Knees.

1b) 8:00 – 16:00 – 8 minute AMRAP:

50 Push-ups or Ring Dips

50 Alternating Dumbbell Snatch 50/35

50 Dumbbell Floor Press 50/35

Scale as needed, all athletes should be looking to get close to a round done.

1c) 17:00 – 27:00 – 10 minute EMOTM:

Odd – 10-15 Dumbbell Overhead Tricep Curl

Even – 5-10 Chin-ups

For Overhead Tricep Curls, take your time, focus on range of motion and position. Use assistance as needed for Chin-ups.

1d) 28:00 – 40:00 – Every 2:00 x 6 sets:

200m Run +

6 Strict Press

Hit the runs hard. Build as heavy as deemed fit on the Press…be mindful your pressing power will be significantly fatigued, and that’s just fine, don’t expect much in terms of heavy loading for this today.

Extra Work:

2) Barbell Overhead Hold: Accumulate 2 minutes

Goal is to use as close to bodyweight as possible. Break-up into sets as needed.

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on position and activation, not speed.

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