WOD: Friday, August 22, 2014

ONLY MORNING CLASSES TODAY @ 6, 7, and 8 a.m! Come in the evening to enjoy the climbing competition, eat, drink, and be merry.

Today's class repeats on Saturday (just this week) ... don't you dare do it twice, I will hunt you down!

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) 80s Hollow Body Hold

(D) Barbell Drills: Deadlift, Sumo, Good Mornings

(E) Find a 3RM Sumo Deadlift in 22 minutes

(F) Sumo Deadlift Back Off Sets:

  • 1 SDL @ 100% of 3RM
  • 2 SDL @ 93% of 3RM
  • 3 SDL @ 90% of 3RM
  • 6 SDL @ 83% of 3RM

Each set followed by 24 Suitcase Step Ups (12 Left, 12 Right) Heavy

Asad. Prowler Push. Photo by Rafael Vega