[creativ_alertbox icon=”” colour=”red” custom_colour=””]Tonight we have weightlifting class at 5:30! Regular WOD class at 4:45 and 5:30![/creativ_alertbox]

Strength

Deadlift

8-5-5-3-3-1-1-1

Work up to a heavy max for the day.   If you are new to the barbell lifts work up to a moderate load in small increments and use this time to work on technique.  Focus on keeping your low back protected throughout the lift. Your back should be flat and you should be lifting the bar by extending the knees and hips with the knees tracking over your feet.

WOD

For time

40 Wall Ball Shots 20/14lbs
20 Toes-To-Bar
30 Wall Ball Shots 20/14lbs
15 Toes-To-Bar
20 Wall Ball Shots 20/14lbs
10 Toes-To-Bar

Off Ramp WOD

25 Wall Ball Shots
25 Sit-Ups
20 Wall Ball Shots
20 Sit-Ups
10 Wall Ball Shots
10 Sit-Ups