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Friday’s WOD

Warm Up: 500 Meter Row 2 Laps inside the gym 2 Laps inside the gym backwards Skill: Burgner   Thruster / Strength: 1-1-1-1-1-1-1   *Use the heaviest weight you can for each set. Rest as needed between sets. ADVANCE CLASS Strength 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:

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