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Thursday Nov 8th WOD


Strength: Bench Press 4x8 reps @ 70%

Double DB Row 3x8 or T-Bar Row

S/S Tricep Ext 3x8 ( Go heavy)

Conditioning: (12min Cap)

60 Deadlifts (115/75rx+)(95/65rx) 45 OHS 30 Push Press


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Tuesday Sept 14th WOD

Strength: Back Squats 1x8 @ 65% of 1Rep Max 1x8 @ 70 % 1x6 @ 80 % 1x6 @ 85 % 1x6 @ 70 % Conditioning: 12min AMRAP 6 Pull Ups/Ring Row 4 Heavy Deadlifts (RX:225/155)(205/135) 8 DB Alt Lunges (50/35)(40