Full Zip/Hoodie Preorder!
Click on either picture below for info on how you can order your jacket this year. Orders will be taken until November 28!
SKILL
A1. Deadlift, 5 reps x 3 sets, rest 10 seconds
A2. Strict Pull-up, AMRAP (-2) x 3 sets, rest 1-2 minutes
Notes: A1 and A2 are supersets – perform a set of 3 deadlifts and then perform a max set of strict pull-ups (i.e. with about 10 seconds of “transition” time). Rest about 1-2 minutes after your set of pull-ups and repeat for a total of 3 sets. If you cannot perform more than 5 strict pull-ups, modify to ring rows (can elevate feet, add tempo, etc. – no kipping or bands).
Deadlifts working sets should be between 70-80%. Record deadlift weight and pull-up reps for each set.
WOD
Level 1
15-10-5 Reps of Each For Time:
- Thruster (Use dumbbells if needed)
- Burpee
Level 2
15-10-5 Reps of Each For Time:
- Squat Clean Thruster (115/85)
- Bar Facing Burpee
*10 Minute Cap
Be careful about bouncing bars when dropping overhead. Never drop bar with just 10# bumpers on each side from overhead.
ANNOUNCEMENTS
- PREORDER YOUR HOODIE OR FULL ZIP JACKET TODAY! See the pre-order instructions here: PREORDER
- See our Facebook Events page for up-to-date info on what’s going on!
EMOM 10: odd – 315# DL x 5, even – 10 strict pull-ups
wod: 3:51 rx
DL w/175#, 5 strict PU’s
WOD- 5:45 @ 65#