WOD 8/16

Level Two
A. Sumo Deadlift x4x6 @ RPE 8 Rest 2:00
B1. WTD Ring Dips x4x3 RPE 8-9 Rest 1:00
B2. Ring High Flys x4x3 Rest 1:00
C1. Long Stroke Split Squat w/ DB x6x4 RPE 9 Rest :30
C2. DB Farmer Walks x100x4 RPE 9 Rest 1:30

Level One (Day 3)
Frankenstein Squats
Back Squats

A1. Back Squats x5x3 32X1 Rest :30
A2. Seated DB Ext. Rotation x10-12×3 Rest :60
B1. DB Press x6-8×3 Rest 1:00
B2. RDLs x4-6x 3 @ 4111 Rest 1:00
C. Ab exercise of choice x30 reps

A Few Minutes to Flavor
*Post thoughts to comments

“You alone are the judge of your worth and your goal is to discover infinite worth in yourself, no matter what anyone else thinks.” — Deepak Chopra


  • Important changes to our Level 1 Program start next week! Learn about them
  • Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up here.
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