*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family.

WOD:

1) Back Rack Lunges: 5/side Every 2:00 x 5 sets

Warm-up as needed. Start around 30-40% of your 1RM Back Squat. Alternate legs each rep. Build as heavy as possible. Reference 11/18/16 for loading.

2) Good Morning: 15 reps Every 2:00 x 5 sets

This should be done as a continuation of your Lunges starting at 10:00 on the clock. Start around 20-30% of your 1RM Deadlift. Increase loading as deemed fit. Focus on positioning and stretch over loading. Reference 11/18/16 for loading.

3) 7 minute Up Ladder:

3 Thrusters 45/35

3 Ring Rows

Workout is performed 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

4) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load if able.

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