*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.

WOD:

1) Back Squat: 8-6-6-4-4 Every 2:30

Warm-up as needed. Reference loading from last week and work to build on that a little.

2) D-Ball Bear Hug Reverse Lunges: 8/side Every 2:30

Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep.

3) 4 rounds AQAP:

400m Run

20 Burpees

Extra Work:

4) Row: 5 x 1000m

Rest 3 minutes between sets. Consistent pacing across all intervals.

5) Hip Thrusts: 4 sets of 10

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

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