Strength
Sumo Deadlift 7×2
—Start at 75% & work up to a heavy 2RM
Conditioning
5 Rounds For Total Working Time
15 Unbroken KB Swings 88/53lb
300m Row Sprint
—Rest 90 sec between rounds
Assistance
3×12 Glute/Ham Raises
WOD Notes: This is an interval style (anaerobic threshold) WOD where each round must be all out! Do not hold back & save energy for the last round.
Announcement: Friday Sept 27th there will only be a 5:30am & 5pm class. Sorry for the inconvenience!
