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

WOD:

1) 20 minute EMOTM:

Minutes 1-5 – 3 Strict Press

Minutes 6-10 – 2 Push Press

Minutes 11-15 – 1 Jerk

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 95/65

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.

4) Assault Bike: 10 x :20/1:40

These should be max effort outputs. The Rest, is active rest, easy spin, just keep your legs moving.

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