Class Schedule
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7/31/15 Friday


A. Warm-up

3 rouds at 80% effort:

Run 200m

10 Push-ups

10 Ring Rows


B. Spend 10min warming up deadlift and figuring out load used below


C. EMOM, for 8 minutes:

5 Deadlifts + 5 Bar-Facing Burpees

*Goal is to accumulate volume in a manner that does not wreck you.

*Do not get to heavy here! 50% of 1rm would be a gd number to shoot for…


D. 3 x 500m Row @ 95% effort, 6-8 min rest b/t sets

*If these don’t hurt really really bad then you did not push yourself hard enough!



Wod will be posted at gym