9.15.21 Workout of the Day

John & Chandler, just crushing the 630 am class on the daily.

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes.

Barbell
Strength
Deadlift [20 min window]
On the every 2:00, 5x4 Dead Stop Deadlift
On the every 2:00, 5x4 Max Touch & Go Deadlift

Percentages will be listed on the whiteboard.

Conditioning
“Hanging By a Moment”
5 RFT
60 Dubs
9 Hang power cleans (155/105)
5-4-3-2-1 rope climbs

Interval
Conditioning: 4 rounds for max total reps
ODD: AMRAP 3: 300 m run into Max KBS (53/35)
Rest 1 minute
EVEN: AMRAP 3: 20/14 ski or bike into max KB SDHP (53/35)
Rest 1 minute