1. DEVIN’S WOD goes down this Saturday at Hilton Head Health. Sign up here. GYM WILL BE CLOSED.
2. DONNY SHANKLE SEMINAR ON OCTOBER 6. Sign up here. GYM WILL BE CLOSED TO PUBLIC.
3. Big thanks to Amanda Russ and POMODORI for sponsoring this week’s WLC raffle!!
Sweet Quote: “Stop, hey, what’s that sound? Everybody look what’s going down.” – Buffalo Springfield.
WU: 400m run. Dynamic mobility.
REVIEW: Deadlift. Thruster.
S: Deadlift. 5×3@65%. Work on SPEED. 2 second pause at the bottom of each rep. Rest :60 between sets.
21-15-9 reps for time of:
THIS WOD HAS AN 8:00 CAP!
LIII: 15-12-9 at rx’d.
LII: 15-12-9 at 75/45 and band of choice.
LI: 21-15-9 reps of thrusters at weight of choice. Ring rows.
PWOD MOB: Shoulders. Pigeon Pose. Couch Stretch.