Fridays programming will be WOD first then lift/accessory/recovery.  We want you to hit the WODs at 100%.   Keep in mind the open is approaching!


5 rounds (14-min)

  • 10 lateral burpees over bar
  • 5 power cleans (165/115)


4 rounds : e3mom

5 deadlifts @ 7/10 RPE

purpose is to be able to pull weight off the floor after you’re fatigue, with good form!