STRENGTH:

20 min to work up to a heavy 3 rep Deadlift  (about 85% of 1 RM)

Then, deload for WOD and rest 5-6 min before starting

WOD:

“Sham”

7 rounds for time: (15 min CAP)

11 Deadlifts @ Bodyweight 

100m run

Lv1: 115/75

Lv2: 70% of BW

(Note: This was performed on 7/17/20, check your recorded previous weight and time!)

REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE.

LINK FOR VIRTUAL CLASS HERE!
Password: 549884
Class @ 12 PM