FRI 07.08 Swim Wod Tomorrow at Sunset pool! 10:30 AM



Deficit Clean Dead-lift w/ 4 count descent. (5 x 3)

-2″ Deficit. 5 Total sets, building up and ending on 100% of 1 RM. 

-Stand on a 35# or 20 kg plate. Use Clean Grip (Both hands prone, & hookgrip) and clean bar path (chest high, head high, butt down).


3 x 6 Strict Ring Row (same, not building)

-MUST hold false grip.

-May add weight on chest and/or elevate feet on box for added difficulty.

For Time:

75 Burpees


50 Band Bicep Curls