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

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE

Pre Class:

1) Assault Bike:

10K

Rest 5 minutes

10K

Focus on maintainable wattage/pace through each piece.

WOD:

2) Front Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

Warm-up as needed. Add 2.5-5lbs to last week.

3) AQAP:

15-12-9 Thrusters 135/95

21-15-9 Sumo Deadlift High-Pulls 135/95

Extra Work:

4) Axle Overhead Walking Lunge: 6 sets of 50ft

Rest 90-120 seconds between sets. Heavy as possible.

5) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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