Strength
Clean – 1 EMOM for 10 Minutes
—Start @ 70% & work up to 95%. Full squat is preferred.
Conditioning
3 Rounds For Time
10 Deadlifts 315/205lb
2 Rope Climbs (20′)
Row 600m
Assistance
3×10 Weighted Back Extensions
WOD Notes: Deadlift weight is (67-70%) 1RM. You may scale rope climbs to 15′ or you may also do 1 lap sled pull, or 10 ring rows/rope climb. You may not touch n go any reps on the deadlifts for this WOD (must pull from a dead stop each time).
Announcement: I still have a few older shirts available for $15 that I’m trying to sell. New shirts, sweatshirts, sweatpants are in the process of being designed. Radbars (paleo/zone bar) are available to purchase for $3.50 if you’re interested. Zukay Live Foods will be supplying Rage with their Raw Fermented Drinks soon as well.
Joan repping out burpee box jumps!
Lauren monkeying her way up the rope!