Strength/Skill: Deficit Deadlifts, 5 x 4, every 90 seconds
- 1 to 3 inch deficit, standing on plates
- Athletes are Encouraged to work with groups of 2-3 of similar Strength to save Time and Plates
- not to be done for Speed, looking to load hamstrings more, take your time and “feel” every second of the Lift
WOD: 3RFT
- 50 – 50 – 50 Double Unders
- 30 – 20 – 10 HRPUs
- 30 – 20 – 10 Deadlifts (185/125)
- 5 – 5 – 5 Rope Climbs
- Round 1 is: 50 DUs, 30 HRPUs, 30 DLs, 5 RCs
- Round 2 is: 50 DUs, 20 HRPUs, 20 DLs, 5 RCs
- Round 3 is: 50 DUs, 10 HRPUs, 10 DLs, 5 RCs
- 22 min time cap.
- Scale rope climbs to a manageable amount of reps. 4, 3, or 2 rope climbs per round is fine, Scale to be able to finish the workout in 22 minutes
The News:
THE BOX WILL BE CLOSED FROM FRIDAY, JULY 7TH 11AM UNTIL MONDAY 5:30AM CLASS.
Community Spotlight: Kyle McSpedon, Mike Isabella, Vivian Martinez
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July 4th BBQ
