Coach Derek will be making a Guest appearance at 5am and 6am Monday and Tuesday, be there or be square!

WOD:   7/29/18

EMOTM for 12 minutes:
Odd: Deadlift, 5 reps
Even: 5 Strict Pull-ups

*You Choose Sumo or Conventional Deadlift.
*Add weight to Deadlift and Pull-up as possible.

For time:
50 Dumbbell Deadlifts, 50/35-lbs.
25 Dips
15 Weighted Step-ups, 24”/20”
40 Dumbbell Deadlifts
20 Dips
10 Weighted Step-ups