Pump Dragon


  1. Row 500m
  2. 10 Seated Good Morning w/bar
  3. 5 Back Squats w/bar
  4. 5 Jumping Squats w/bar
  5. 10m Elbow to Instep
  6. 10 Romanian Deadlifts w/bar


Banded Hip Distraction + Banded Ankle Distraction 


Feeling tight? Stiff? Sore? Do you have poor mobility? Come see Darien tonight at Justified for Yoga. Side effects will include: increased mobility, increased functionality, realaxation, reduced soreness and fatigue, and overall badassery. 

Lift of the Day:

SJ Cycle Week 8 

Back Squat 

2x5@75% of 1RM (Add 10-20lbs total)
3x3@85% of 1RM (Add 10-20lbs total)
New Athlete Back Squat 3x5

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


Pump Dragon

1 Knees to Elbows
1 Deadlift 225/155lbs
2 Knees to Elbows
2 Deadlift 225/155lbs

Continue pattern….
9 Minute AMRAP. 
Score total reps. 

Coach's Note:

Last heavy squat session before maxes! Get all you can out of today and be prepared to crush some weights! The warm-up should move quickly to provide plenty of time for mobility and and getting prepared for your squats. Remember, more than last time. Suggested increases are 10-20lbs. The Wod is going to be a real grip burner. Knees to elbows can be a tough movement. Keep working on your midline/core strength as well as your pulling and grip strength. You can scale these down to toes to bar or knees to chest. This is a short one so we are looking for some real intensity but good, clean movements at the same time. An injury slows you down, it slows your progress down and it slows your motivation down. Maintain good position with your deadlifts. Stay tight and flat and pull hard. There is a new mobility today; the banded hip distraction.

Coach Jon