Strength
Deadlift – 20 Min to work up to a max
Conditioning
5 RFT
7 Dball Over Shoulder 125/80#
2 Rope Climb 15ft (RX+ = legless)
Run 250m
WOD Notes: Dball should feel light to where you can pick up the bag/ball quickly. RC sub = climb to 10-12ft or 4 heavy pulleys.
Assistance
a) Pull-up Challenge – 18 Negatives + 25-30% of BW (5 sec down)
b) Weighted Sit-ups (weighted behind head) – 4×30
Friday Hours
5:30am – Open Gym
8am-11am – Open Gym
***No evening hours***