Friday, October 28, 2016


8x2 Back Squat @70%

2 Rounds
1a) 10 per leg single leg KB deadlift
1b) 20 Dimel deadlifts @ 40%

5:00 Amrap
3 UNBROKEN Deadlifts (315/205)
5 Handstand Push Ups

Post WOD
100 Banded Good Mornings

Tomorrow is our Breast Cancer Awareness WOD.  We have shirts available for $30 with all proceeds going to Mercy Medical Breast Cancer Center.  You do not have to do the WOD to get a shirt, we have extras!

Tip of the Day
Why do we like unbroken deadlifts?  So many athletes like to pick up their deadlift and drop it from the top.  However, not everything you pick up in life can just be dropped on the floor.  Develop your strength picking things up but also putting them back down.