DATE – Thursday July 17th


Warm-up: Dynamic warm-up (hamstring/midline/pressing focused) +

20-30 Banded good mornings


Mobility: Banded Hamstring floss + Pec opener


WOD A) In 25 min build to a 1 rep max deadlift.


As always, proper form and safety is paramount when approaching a heavy single deadlift, if you feel your form deteriorating do not proceed any heavier. Please have a coach watch one or two of your lifts as you approach your 90-95% range.


WOD B) In 15 min build to a 1 rep max bench press.


WOD C) Row 1km for time