Please be sure to fill out the Health Attestation HERE before coming to class

WOD:

Option 1:
Every 5:00 x 5
30/25 Calorie Row
50 Double-Unders
5 Deadlifts 
*build in weight every round*
*suggestion: 185/125, 205/145, 225/165, 250/175, 275/185*

Option 2:
3 Rounds NFT
15 Right Plank Pulls (video)
15 Left Plank Pulls
30 Bicycle Crunches

-into-

75 Sumo Deadlifts @1111

*pace controlled, maximum glute contraction,
wide stance, toes out, idea is volume accumulation not speed*

-into-

3 Rounds
15/12 Calorie Bike
50 Double-Unders (50 Seal Jacks video)