* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage.

WOD:

1) Back Squat:

@ 0:00 – 10 Reps

@ 3:00 – 10 Reps

@ 6:00 – 10 Reps

@ 9:00 – 5 Reps

@ 11:00 – 5 Reps

@ 13:00 – 5 Reps

@ 15:00 – 5 Reps

Warm-up as needed. Reference 8/22 for loading. Look to build a little heavier than last time, or start around 60% of your 1RM. Build as heavy as deemed fit for each rep range.

2) 5 rounds AQAP:

10 Power Cleans 95/65

10 Bar Facing Burpees

Extra Work:

3) Reverse Sled Drag: 6 sets of 50m

Rest 60 seconds between sets. Build heavy as possible without having to stop.

4) Run:

A) 3 sets of…3 minutes Easy, 2 minutes Moderate, 1 minute Hard. No rest between intervals. 1 minute Walk Between sets.

B) 3 sets of…2 minutes Easy, 1 minute Moderate, 30 seconds Hard. No rest between intervals. 1 minute Walk Between sets

C) 3 sets of…1 minute Easy, 30 seconds Moderate, 15 seconds Hard. No rest between intervals. 1 minute Walk Between sets.

Pacing is self explanatory, base off of feel. Workout courtesy of Chris Hinshaw.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE