Specialty Classes

Yoga – 11:00am
[Note: During the summer we will not have Yoga on Thursday mornings at 11:00am. We will switch to having Open Box at that time. This does NOT affect our Tuesday evening class. The last Thursday 11am Yoga for the summer will be 6/6.]

Strength / Skillwork

Bench Press
10-8-5-5-3-1-1
BB-50-65-75-85-90-PR

WOD

Advanced Version
15-12-9 reps for time of:
Deadlifts 1.5x BW [2x BW]
Shoulder Presses 50% BW [75% BW]

The deadlifts and shoulder presses should not be more than 70-80% of your 1RM in those respective lifts! Be smart! We have an alternate option based on % of 1RM versus BW.

Beginner/Intermediate Version
15-12-9 reps for time of:
Deadlifts @ 70% [80%] of 1RM
Shoulder Presses @ 70% [80%] of 1RM

Do this if your 70-80% of 1RM is less than 1.5 BW on deadlifts or .5 BW on shoulder press.

Elements

3 Rounds for time:
200m Run
15 KB Deadlifts 70/55# [100/70#]
15 DB Shoulder Press 30/20s [45/30s]