* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:00-10:20 AM. Anyone is welcome to come join and get loosened up.

Pre Class:

1) Clean: 4 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset between each rep. All reps full Squat.

2) Clean High-Pull: 3 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Build as heavy as possible. Limit loading if you can no longer pull the bar to the sternum by the 5th rep.

WOD:

3) Front Squat: 7 reps Every 2:30 for 4 sets

Warm-up as needed. Start at at least 60% or heavier. Reference 7/13/15 and try and work heavier. Perform this on a running clock hitting sets at 0:00, 2:30, 5:00, 7:30.

4) Reverse Barbell Lunge: 10 reps/side Every 3:00 for 3 sets

Reference 7/13/15 for loading. While this is a reverse instead of forward lunge loading shouldn’t be drastically different. This should be a continuation of your Front Squats. Sets should be done at 10:00, 13:00, 16:00

5) AQAP:

21-18-15-12 Deadlifts 225/155

400m Run

Perform a 400m Run after each round of Deadlifts.

Extra Work:

6) Single Leg Hip Thrust: 3 sets of 15/side

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

7) Hip Extension: 3 sets of 30

Rest 90-120 seconds between sets.

8) Sled Drag: 8 x 50m

Heavy. Rest 60 seconds between efforts.

9) 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.

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