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

WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets:

8-12 Strict Pull-ups

+

15-25 Hollow Rocks w/PVC Overhead

Pick reps you can maintain. Use a band as needed for assistance on the Pull-ups.

1b) 10:00 – 26:00 – 4 rounds of :40 ON/:20 OFF:

1 – Dumbbell Plank Rows 

2 – Banded Face Pulls

3 – Bench Lying Dumbbell Lat Pull Overs 

4 – Active Hollow Bar Hang

Share a bench as needed and start on different stations. While these are all max reps, slow things down and focus on quality, position, and activation of the movements.

1c) 28:00 – 40:00 – 12 minute AMRAP:

6 Strict Press 95/65

200m Run

12 Sumo Deadlift High-Pulls 95/65

200m Run

Extra Work:

2) Cable Rope Skull Crushers: 4 sets of 20

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

3) GHD Sit-ups: 4 sets of 10-15

Rest 90-120 seconds between sets.

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