Thursday Group Strength and Conditioning

For the WOD, you will be attempting to lift heavy for three lifts. These are the heaviest lifts you can manage with good form. The objective here is warmup efficiency according to your own needs and experience. The Rx workload today is only 3 reps total. However, take at least 10 minutes to warm up for each movement rep. Do not assume that because you just lifted heavy on one movement that it prepares you to lift heavy on the next. Take your time and do not rush the rep.


Total -Back squat, 1 rep

-Shoulder press, 1 rep

-Deadlift, 1 rep

Scaling This benchmark workout is meant to be a test of strength. Beginning athletes should worry less about the rules of the Total, and treat today as an opportunity to practice and get comfortable with heavy lifts. Be aware of your mechanics and stop adding weight if your technique becomes unsafe. Intermediate athletes do not need to scale this WOD.

Beginner Option

-Back squat 3-3-1-1 reps

-Shoulder press 3-3-1-1 reps

-Deadlift 3-3-1-1 reps

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