Holiday Hours:

Friday: 11am&4:30pm

WOD:

18mins to work through

Back Squat 

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

80% X3

90%x1

Work up to a 2RM

10minutes to work up to

Work up to a 10RM clean grip deadlift

(You may drop between reps and reset or wear straps)

Then 

On the minute every minute for 4 minutes 

3-5 clean grip deadlifts at 10RM weight 

For time: 

21-15-9 reps of:

Wallballs 14/20 10ft

Ring push ups

Extra Credit

Spend 20 extra minutes working on mobility/recovery