* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting.

** Fall/Winter Schedule Changes/Closings HERE 

WOD:

1) Front Squat: Establish a 1RM

Warm-up as needed. Rest 90-120 seconds between sets. Take no more than 3 attempts at your single.

2) Front Squat: 3 sets of 5 @ 75%

Rest 90-120 seconds between sets.

3) 7 minute Up Ladder:

3 Dumbbell Squat Cleans 35/25

3 Toes-to-bar

After 3 reps, then 6, and 9, and so on until 7 minutes is up.

Extra Work:

4) Front Rack Holds: 5 sets of :30/:30

Heavy as possible, look to put around your max Front Squat weight on the bar.

5) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments