Thursday. Open gym 9-12


Warm up dead lift for weight you want you use in the Wod

2 Times through :)

Each movement is 3 minutes. Rest 1 Minute between each movement 

Dead lift 315/205 (This is meant to be heavy, with good form, you probably won’t get a ton of reps, challenge yourself with the weight)


Row for calories



Post wod

100 Sit ups