* Fall Clothing Order going in 10/19/15. Read and Order HERE

WOD:

1) 20 minute EMOTM:

Minutes 1-5 – 3 Strict Press

Minutes 6-15 – 2 Push Press

Minuts 16-20 – 30 second Front Rack Hold

Start around 60% of your respective maxes and climb accordingly. For the Front Rack Holds you should be looking to have around your 1RM Front Squat give or take 10%. Front Rack holds should be done in a Jerk Style Grip, with whole hand contact, not back in 2 fingers like a Front Squat.

2) 3 rounds for Max Reps:

1 Minute Row For Calories

1 Minute Front Squats 65/45

1 minute Burpees

1 minute Rest

Extra Work:

3) Bent Over Dumbbell Piston Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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