Jan 11, 2017



Row for 2 mins

Then 8 min amrap of:

  • 10 lunges
  • 10 banded pull aparts
  • 10 ring rows

    • Seated lat sled pulls (Weight on the sled: 135/90)

5 rounds, not for time.

** Pull the sled the entire length of the rope while seated.  Pull any way you would like.

** Rest as needed


c) WOD:

Part a – take 10 minutes to establish a 3 rep deadlift

** important note: the deadlift must not be dropped.  It must be lowered down on each rep, including the last rep.  This also goes for the workout.  

Part b – take 75% of part a and use that weight for the workout.


1-2-3-4-5-6-7…… increasing reps for 12 mins

  • Deadlift
  • Medball keg toss as high as possible (20/14)

** the deadlift must be lowered for every rep.


e) ACCESSORY WORK (after class):

  • Tempo Bench Press – 8 sets x 3 reps (increasing weight per round).

** take 5 seconds to lower to chest, and explode the press up



  • 20 min bike ride
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