* Reminder, Monday July 4th there will be one (1) class at 9 AM

Pre Class:

1) Sumo Deadlift: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day, your other 4 sets need to be at 80% of your 1RM or heavier.

WOD:

2) Pause Front Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM Front Squat. Build as heavy as deemed fit. Hold the bottom of each rep for 3 seconds. NO bouncing to get out of the hole.

3) Front Rack Alternating Lunges: 5/side Every 2:00 x 5 sets

Perform this as a continuation of your Front Squats starting at 10:00 on the clock. Start around 30% of your 1RM Front Squat and build accordingly. Alternate legs each rep.

4) 3 rounds AQAP:

400m Run

21 Chest-to-bar Pull-ups

12 Shoulder-to-Overhead 155/105

Extra Work:

5) Single Arm Dumbbell Row: 5 sets of 6 reps/side

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

6) Hip Extension: 4 sets of 10

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

7) Sled Drag: 400m @ Bodyweight

Not for time, focus is just continuous, steady movement.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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