*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE

WOD:

1) AQAP:

600m Run

60 Alternating Dumbbell Power Snatch 50/35

600m Run

60 Dumbbell Goblet Box Step-ups 50/35

600m Run

60 Single Arm Dumbbell Overhead Squats 50/35

600m Run

Scale as needed. Squats should be performed 30 on each side, break them up however you deem fit.


Extra Work:

2) Pistol Squat: 10 minutes Practice

Work on a Pistol Squat, this could also mean working on mobility as well.

3) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale loading as needed for desired stimulus.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE