9am Hannah is throwing itDOWN!!! Be there! Bring a friend. Saturday's are always free!

Buy in: 10 reps cat/camel, side lying bridges, bird dog, PVC good mornings. Mobilize. 

Deadlift: 9-7-5-3-1-1-1

Assistance work: 3x8 in circuit fashion--RDL, Bent Over Rows, Power Snatches. 

Buy in: 10 reps band shoulder complex, band pull aparts, band no money drill, band face pulls. Mobilize.

Bench Press: 9,7,5,3,1,1,1

Assistance Work 3x15 circuit fashion

Close grip bench [(about 14")- Grip will correspond with edge of knurling)]

Bar Dips

Hammer curls

1-arm kb rows using bench

Buy in:5 reps barbell clean progression. Mobilize. Progressively load your barbell to prepare for the wod. 

DeBerry Send-off WOD for time:

30 power cleans 115/185

Run 200 or Row 250 (weather is forecast to be rainy by mid-day. Rowing is Rx too)

50 Walking overhead lunges 25/45 (standing in place is NOT Rx. Its specifically says "walking")

Run/Row

30 Handstand Push Ups

Run/Row

50 Toes to Bar

Run/Row

50 Ab-Mat Sit-ups

Run/Row

Buy in: 50 reps- push ups, air-squats, sit-ups. Mobilize.

In 20 minute complete as many rounds as possible of:

1 Rope climb

10 Burpees

15 Goblet squats (44/70)