Hump day (Wednesday WOD)


15 min to establish a one rep Deadlift or press

Goal is to for this week is to establish current one reps as we will be starting the Wendler 5/3/1 next week. So if you have a current 1 rep for Deadlift then work on press and vice versa. If you are unsure talk with your coach.

Performance Metcon

"Training wheels"

40-30-20 Deadlifts 165/115

20-10-5 HSPU

Fitness Metcon


Deadlifts 135/95

Hand release Push ups