DATE – Thursday November 27th


Warm-up: Dynamic lengths – hip/hamstring/midline focused

20 x Banded Good mornings


Mobility: Banded posterior chain floss


WOD A) In 15 min build to a challenging but safe heavy single deadlift. If you are feeling good, work up to your old 1 RM but not beyond.

Then a the 17, 19, and 21 min mark, perform 2 reps at 90% of what you worked up to today.

– Record A as the heavy single only


WOD B) In 15 min build to your heaviest set possible of the following barbell complex: (Aim for 4-5 working/building sets)

3 unbroken cycles of:

1 x Power Clean

2 x Front rack forward lunge (1x L/R)

WOD C) Row 1000m for time – max effort