*WOD PATHS: An Explanation Of Our New Programming Structure HERE

Pre Class:

1) High Hang Clean: 5 sets of 3

No dropping the bar between reps. Rest 90-120 seconds between sets. Goal is to work heavier than last week.

2) Back Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets.

3) Front Squat: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets.

 Class:

4) Bench Press: Establish a 1RM

Warm-up as needed. Take as much rest, as many sets, and as many attempts as needed to establish a current 1RM.

5) AQAP:

400m Run

21 Overhead Squats 135/95

3 Legless Rope Climbs 15ft

400m Run

15 Overhead Squats 135/95

2 Legless Rope Climbs 15ft

400m Run

9 Overhead Squats 135/95

1 Legless Rope Climb 15ft

Extra Work:

6) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

7) Sled Drag: 400m

Light. Focus on walking through your heels.

8) Row: 2000m

Row @ your 2K pace.

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

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