*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

1) Front Rack Reverse Lunges: 8/side Every 2:00 x 5 sets

Warm-up as needed. Start around 30% of your 1RM Front Squat. Build as heavy as deemed fit. Alternate legs each rep.

2) D-Ball Bear Good Morning: 12 Reps Every 2:00 x 5 sets

Focus on positioning over load. Keep the ball tight to your belly. Load as deemed fit.

3) AQAP:

15 Dumbbell Burpees 35/25

20 Knees-to-Armpits

25 Dumbbell Power Clean 35/25

30 Knees-to-Armpits

35 Dumbbell Thrusters 35/25

Dumbbell Burpee standard is whole body on the floor, get the Dumbbells from Ground to Overhead anyway, anyhow.

Extra Work:

4) Dumbbell Bench Press: 4 sets of 12

Rest 2-3 minutes between sets. Heavy as possible.

5) Hip Extension: 3 sets of 20

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

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