WOD:

1) Front Squat:

@ 0:00 – 3 Reps

@ 2:00 – 3 Reps

@ 4:00 – 3 Reps

@ 6:00 – 1 Reps

@ 8:00 – 1 Reps

@ 10:00 – 1 Reps

@ 12:00 – 1 Reps

Warm-up as needed. Reference 10/14/16 for loading. Look to build heavier than last time.

2) Single Leg Kettlebell Deadlift:

@ 14:00 – 8/side

@ 16:00 – 8/side

@ 18:00 – 8/side

@ 20:00 – 8/side

Focus here should be on positioning not loading. Load as deemed fit. Range of motion will be varied for among athletes, only come as long as you can maintain a good neutral position through your spine.

3) 10 minute AMRAP:

20 Abmat Sit-ups

10 D-Ball Over the Shoulder 70/50

Extra Work:

4) Band Pull-aparts: 100 not for time

Focus on position and activation, not speed. Switch between over and underhand every 10 reps.

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