WOD 4/7/17

PRE CLASS

1000m Row
20 Stiff Leg D/L (45/35)
30 Lunges

STRENGTH

Deadlifts

5×3

METCON

30m EMOM

A) 150m Row
B) 12 Swings (55/35)
C) 10 Single DB Thrusters -5/5- (45/35)

ADVANCED

30m EMOM

A) 150m Row
B) 12 Swings (70/55)
C) 10 Single DB Thrusters -5/5- (55/45)

POST CLASS

Roll Out
-Hips
– Quads
– Back
– Lats


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Sam has amazing movement patterns and he takes everything we tell him to heart. No matter the weight, all of his movements look the same. The mechanically nature of his movement and perfect form are how is as strong as he is and proves his efficiency to lend power to make heavy weights move!!