WOD:

1) Smolov Program – Week 5/Day 2 – Back Squat: 5 x 7 @ 75% + 20lbs

Warm-up as needed. Rest as needed between sets.

2a) Bench Press: 5-5-5-5-5

Warm-up as needed. Rest 90 seconds between sets. Heavy as possible.

2b) Supinated Barbell Row: 5-5-5-5-5

Warm-up as needed. Rest 90 seconds between sets. Heavy as possible.

3) AQAP:

80 Double-unders

400m Run

30 Toes-to-bar

50 Burpee-to-Target

30 Toes-to-bar

400m Run

80 Double-unders

Target should be a minimum of 6″ out of your reach.

4) Hip Thrusts: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

5) Reverse Hyper: 3 x 15

Rest 90 seconds between sets. Heavy as possible.

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

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