Row 500m 
20m Elbow to Instep
7 Slow Descent Back Squats w/pause w/bar
7 Jumping Squats w/bar 
5 Strict Pull-ups
5 Strict Ring Dips
5 Strict Muscle-ups


Banded Hip Distraction+Banded Ankle Distraction 


Justified will be closed for moving all next week! 8/10-8/16! Re-open on 8/17! Any help is greatly appreciated! 

Lift of the Day:

SJ Cycle Week 10 

Back Squat 1RM

New Athlete Back Squat 3x5
(20 Minutes)

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



Run 400m 
110 Russian Kettlebell Swings 32/24kg

For time. 
Time Limit: 12 Minutes 
*Drop penalty is 5 KB Sumo Deadlift High Pulls*

Coach's Note:

Pretty standard stuff today. Take the time to get warmed up well! I want to see some big improvements on these squats. The work has been put in so lets see the payoff. The WOD is short and doesn't take much time to go over or set-up so take the time you need on the squats and set some new PR's! During the WOD, every time the kettlebell is dropped, there is a 5 rep kettlebell sumo deadlift high pull before you can get back to the swings. You only run once. Test yourself and your grip by going for the heavier bell as long as positioning is sound. We will continue to run with pull-ups and dips almost everyday to some extent to help speed up our progress with some gymnastics work. It's not a lot, but do them every day and you will be good at them in no time.

Coach Jon