Monday, Sept. 22, 2025

Warm up

All together (beginning 5 mins into class)

Runners Warm up

Michael Phelps

3 mins cardio - Choice

Pvc

Bar only - good mornings

Bar only Deadlift training

Deadlift progression (8-10bar, +lbs 5-6, +3, 2)

Then,

5x5 Deads

WOD

16 min AMRAP

8 Deficit Push Ups

6 Power snatches (55/75) E (65/95)… If

You were present Sunday, please replace w/ Thrusters - same specs!

4 Bar-over Burpees

EMO2M

4 Deadlifts (155/225)