WOD

Back Squat 5×5, 5-10lbs heavier than your last 5×5. Followed by a short conditioning WOD.

Rowing Helen ++ Tomorrow will be like a Wednesday and Wednesday will be like a Tuesday this week. Stay tuned for details.

Partner 5K Row

[vc_row][vc_column][vc_column_text]Friday Surprise, show up and see what’s on the Whiteboard. If you missed Thursday’s Sumo Deadlift 5×5, you can do it today.[/vc_column_text][/vc_column][/vc_row]

Sumo deadlift 5×5, heavy Plus a short conditioning finisher. Never miss deadlift day ????

A mid-week grinder consisting of KB swings, reverse-grip hanging knee raises and heavy DB push presses. Show up and see the numbers.

[vc_row][vc_column][vc_column_text]Fast and Furious, Tuesday style.  Hang power snatches(12), pull-ups(9) and ??(6). Show up and see the details.  Starting off with 15 minutes of snatch drills and skill work prior to the WOD.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]10 calorie row 5 barbell hang high pull 45/35 10 barbell press 45/35 15 barbell back squat 45/35 4 rounds, rest exactly 1 minute, then 2 rounds, rest exactly 1 minute, then 1 round, for time. AfterWOD: 42 walking lunges with bumper plate held overhead, not for time. Scale to Zercher hold.[/vc_column_text][/vc_column][/vc_row]