* Dani will be leading a group stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up (this will be the last session for the time being)

** Monday, September 7th, Labor Day, there will be one class at 9 AM.

WOD:

1a) Front Squat: 1 Rep EMOTM x 10 sets

Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Build as heavy as deemed fit.

1b) Back Squat: 1 Rep EMOTM x 5 sets

Warm-up as needed. Start around 70% of your 1RM Back Squat and climb. Build as heavy as deemed fit.

1c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets

These should be done at an aerobic pace, i.e a rep every 2-3 seconds. Alternate minutes between traditional step-ups and lateral step-ups and over the box so that you’re alternating directions each rep. This should be a total of 3 minutes of each forward alternating step-ups, and 3 minutes of Lateral Over the Box Step-ups. Pieces 1a, 1b, 1c, should be done as one continual 21 minute piece.

2) 10 minute AMRAP:

6 Power Cleans 135/95

8 Front Rack Lunges 135/95

10 Chest-to-bar Pull-ups

Extra Work:

3) Single Leg Kettlebell Deadlift: 3 sets of 10/side

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

4) Reverse Sled Drag: 8 x 50m

Heavy. Rest 60 seconds between sets.

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