* Holiday Schedule HERE

WOD:

1) Front Squat: 3 Reps Every 1:30 for 10 sets

Warm-up as needed. Start at 70% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light.

2) 3 rounds AQAP:

20 Russian Kettlebell Swings 53/35

40 Air Squats

80 Single-unders

Extra Work:

3) Hip Extension: 4 sets of 15

Rest 90-120 seconds between sets. Add load if able.

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