Friday’s WOD

Warm Up:

500 Meter Row

2 Laps inside the gym

2 Laps inside the gym backwards




Thruster / Strength:



*Use the heaviest weight you can for each set. Rest as needed between sets.



1) Every 15 seconds for 5:00 (21 total reps):

1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 3X10 – heavier than last week, rest 1:30

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 3X10 – heaviest possible, rest 1:30

Notes: Pull-ups do not have to be unbroken, but sets should not take longer than 30 seconds.


3 rounds for time of:

30 KB Snatches (15l/15r) 24/16kg
25 Wall Balls 20/14#

Notes: Reps for KB Snatch may be apportioned in any manner as long as equal reps are performed on both arms.


1a) 3XME Strict T2B – rest 45 sec.
1b) 3X10 Strict GH Raise – rest 45 sec.