*Fall/Winter Holiday Schedule HERE

WOD:

1) Back Squat – Every 2:30:

10 @ 60-65%

8 @ 60-70%

6 @ 65-75%

6 @ 70-80%

6 @ 75-85%

Warm-up as needed. Pick weights within the percentage range based on feel.

2) Front Squat – Every 2:30:

5 @ 60-65%

5 @ 65-70%

2 sets of 5 @ 70-80%

Pick weights within the percentage range based on feel.

3) AQAP:

100 Burpee Box Jump Overs 24/20

Extra Work:

4) Run:

10 minutes Easy Jog

3 x 200m @ Goal Mile Pace w/2 minutes Rest

1 mile Time Trial

10 minutes Easy Jog

Rest 2 minutes after your last 200m before doing your mile time trial.

5) Sled Drag: 400m @ Bodyweight

Scale weight if you can’t keep moving for the entire 400m.

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