* Dani will be leading a group stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up.

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

WOD:

1) Front Squat: 2 reps Every 1:15 for 10 sets

Warm-up as needed. Start at at least 60% or heavier. Reference 8/3/15 and try and work heavier. Perform this on a running clock hitting sets at 0:00, 1:15, 2:30, 3:45, 5:00, 6:16, 7:30, 8:45, 10:00, and 11:15.

2) Reverse Barbell Lunge: 3 reps/side Every 2:00 for 5 sets

Reference 8/3/15 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 12:30, 14:30, 16:30, 18:30,  and 20:30.

3) 5 rounds AQAP:

10 Burpees

200m Run

40 Double-unders

Extra Work:

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

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

5) Hip Extension: 3 sets of 30

Rest 90-120 seconds between sets.

6) Sled Drag: 8 x 50m

Heavy. Rest 60 seconds between efforts.

7) 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