Ninja Deadlifting !!! Who knew Ninjas deadlifted ?

The dreaded Junk Yard Dog workout

On the minute – 1 deadlift @ 95% 1 rep max for 10 minutes.

MetCon

5 minutes of…

Junk Yard Dog warm up (10 sets of jumps)

(this is a team workout)

The night crew with the new Medicine Balls - Dynamex - from Rogue

Night crew using said Medicine balls in a hellish workout

200 jump rope

50- 40- 30- 20- 10 Wall Balls / push ups

200 Jump Rope

****** May be changed to a team WOD for evening class depending on number of athletes ******

Practice form, then work up to 1 rep max.

Short MetCon afterwards

The nasty girl comes around

21-15-9

Thrusters (#95 / #65)

Pull ups

I’m aiming for under 6 minutes (damn – got 6:10)

Your goal – survival

What's wrong with this picture ? She's smiling during Thrusters !!!