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 70/53

10 Alternating Goblet Box Step-ups 70/53 @24/20

Extra Work:

4) Hip Extension: 3 sets of 20

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

5) Run:

A) 800m Easy

B) 2 sets of  – Every 1:00 x 4 sets 25m Sprint – Rest 3:00 between sets

C) Every 2:00 x 12 sets – 200m Run @ 70%, 75%, 80%, 85% (Rotate for 3 Waves)

For for consistent paces/efforts across each respective piece.

Distance references if you are changing modalities HERE

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