*Stop in Saturday morning the 29th to try out some KNOW Foods Samples

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE

Pre Class:

1) Row: 10 x 50 Calories

Rest 90 seconds between intervals. Goal is fast, but consistent paces.

WOD:

2) Back Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change.

3) AQAP:

50 Deadlifts 135/95

50 Hang Power Cleans 135/95

50 Front Squats 135/95

Extra Work:

4) Sled Drag: 400m @ Bodyweight

Not for time, focus is smooth and steady.

5) 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