*Stop in Saturday morning the 29th to try out some KNOW Foods Samples

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE

WOD:

1) Front Rack Box Step-ups: 8/side Every 2:00 x 5 sets

Warm-up as needed. Start around 30-40% of your 1RM Front Squat. Perform all 8 reps on one leg before switching to the other. Use a box the puts your hip and knee in line when on the box. Load as heavy as deemed fit.

2) Single Leg Hip Thrusts: 8/side Every 2:00 x 5 sets

This should be done as a continuation of your Step-ups starting at 10:00 on the clock. Focus should be on positioning first, loading second. Perform all 8 reps on one leg before switching to the other. 

3) AQAP:

15-12-9 Thrusters 95/65

21-15-9 Sumo Deadlift High-Pulls 95/65

Extra Work:

4) Banded Pull-Throughs: 3 sets of 20

Rest 90-120 seconds between sets.

5) Sled Drag: 400m @ Bodyweight

Focus should be smooth and steady, scale load as needed to get this stimulus. Not for time.

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