Wine Down


Partner Row 1,500m(Switch every 250m)

Alternate with:

Round 1: 10 Rack Deliveries 
Round 2: 10 Hang Power Clean+Strict Press /bar 
Round 3: 15 Good Mornings w/bar


Wall Stretch+Hand Stretch


Yoga tonight! Come out to Justified and relax with some great people! 

Lift of the Day:

Power Clean + Push Press

1x1@70% of C&J 1RM
1x1@75% of C&J 1RM
2x1@80% of C&J 1RM

Skills & Technique: (Click below for links to more info)


Wine Down

In teams of two, you go I go format:

5 Front Squats 115/85lbs (Rx+ 185/130lbs)
Run 100m
10 Deadlift 115/85lbs (Rx+ 185/130lbs)

20 Minute AMRAP.
Score rounds and reps. 
1 person team rest 1:30 after each round. 
Partner must finish round before the other can begin.