“Deadlifts For Derek” is less than a week away! On November 1, we will open up the gym all day for our fundraiser WOD to raise money for the UVA Cancer Center in honor of Derek and his family. If you haven’t registered for the WOD or donated, please visit our website for more information about the event and how you can get involved!
STRENGTH
OTM 6: Push Press x 5, start moderate and build as able (no failed sets!) – should be quick tng reps
*Take bar from the floor
WOD
Level 1
AMRAP 15:
- Dumbbell Hang Power Clean x 10
- Push-up Hands Elevated on Box x 15
- Abmat Sit-up x 20
- Row x 25 Cals
Level 2
AMRAP 20:
- Hang Power Clean (135/95) x 10
- Hand Release Push-up x 15
- Abmat Sit-up x 20
- Row x 30 Cals
*If necessary, sub 400m run for row or start staggered
PP: 60-85#, increments of 5#
Wod: 4+8rx
PP: 55, 65, 70, 75, 80, 85
WOD: 2 rds Rx in 10:49
PP: 95
WOD: 4 (85 clean)
135
4 + 56