WOD:

1) Front Squat: 6-6-4-4-4 Every 2:30

Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that.

2) Front Rack Split Squat: 8/side Every 2:30

Load as deemed fit. Perform all reps on 1 leg before switching to the other. Reference 8/20/18 for loading.

3) 9 minute AMRAP:

20 Russian Kettlebell Swings 35/26

10 Alternating Goblet Box Step-ups 35/26 @24/20

Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

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