WOD:

1) Run:

A) 5 minutes @ Easy pace – 2×2 minutes @ Moderate pace w/ 20sec rest b/t reps –  1 minute Rest

B) 4 minutes @ Easy pace – 2 sets of: 2×90 seconds @ Moderate pace w/15 seconds Rest b/t reps & 30 seconds b/t sets – 1 minute Rest

C) 3 minutes @ Easy pace – 3 sets: 2x60sec @ Moderate pace w/10 seconds Rest b/t reps & 30 seconds b/t sets – 1min Rest

D) 2 minutes @ Easy pace – 4 sets: 2x30sec @ Moderate pace w/5 seconds Rest b/t reps & 30 Seconds b/t sets

Workout Focus: The core of this workout is the sets of 90sec, 60sec, and 30sec intervals. Your goal with these intervals is to run an equal distance out and an equal distance back to the original starting point by holding a consistent pace that is based on feel (verses micromanaging your watch and slowing and/or speeding up your speed). 

Workout Pacing: You will define your easy and moderate pace for each interval. You should be able to have a brief conversation during the easy intervals. The moderate paced intervals must be physically challenging while maintaining your the ability to think strategically (about your pacing consistency). Workout courtesy of Chris Hinshaw.

WOD:

2) Back Squat:

@ 0:00 – 5 Reps

@ 2:00 – 5 Reps

@ 4:00 – 5 Reps

@ 6:00 – 5 Reps

@ 8:00 – 2 Reps

@ 10:00 – 2 Reps

@ 12:00 – 2 Reps

@ 14:00 – 2 Reps

@ 16:00 – 2 Reps

Warm-up as needed. Reference 9/5/15 for loading. Look to build a little heavier than last time, or start around 65-70% of your 1RM. Build as heavy as deemed fit for each rep range.

3) AQAP:

100 Burpee Box Jump Overs 24/20

Extra Work:

4) Glute Ham Raise: 4 sets of 6-10 reps

Rest 90-120 seconds between sets. Add load/assistance as needed.

5) Safety Bar Good Morning: 4 sets of 12

Rest 90-120 seconds between sets. Heavy as possible.

6) Reverse Sled Drag: 6 sets of 50m

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

7) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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