* Fall Soft Goods Order HERE

WOD:

1) 2 Front Squats + 3 Back Squats: Every 2:30 x 7 sets

Warm-up as needed. Start around 70% of your 1RM Front Squat. Goal is to hit a 2RM Front Squat, then rack and re-rack to the back to finish the Back Squat. Transition between the two positions should be as quick as possible.

2) 12 minute AMRAP:

10 Bar Facing Burpees

20 Deadlifts 95/65

40 Double-unders

Extra Work:

3) Sled Drag: 400m @ Bodyweight

Not for time. Goal stimulus is to move at a continuous pace, if you can’t, scale loading.

4) Row: 3 sets of 2000m w/3 minutes Rest

400m @ 2K Pace, 400m Easy

300m @ 2K Pace, 300m Easy

200m @ 2K Pace, 200m Easy

100m @ 2K Pace, 100m Easy

For your easy pick a pace that you’re going to maintain for all 3 sets, don’t have your pacing all over the place. This Easy pace, should be the same Easy pace you use on all rowing pieces.

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