WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm

Open Gym:6:30-7:30pm 


Work up to a 5RM behind the neck jerk.

20mins to work through

Back Squat 

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

80% X3

90% X1

Continue to work up to a max for the day. Once you fail STOP

On the minute every minute for as long as possible-

3 deadlifts 205/315

5 lateral hop over bar burpees

7 pull ups 

*minimum of 10mins of work. If you can not complete the minute- take off 1 rep starting with the pull ups then the burpees then the deadlifts. 

Extra Credit

3×10 Glute Ham Raises 

3×10-15 GHD sit ups