*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family.

Pre Class:

1) Row: 6 x 4 minutes @ 2-5K Pace

Rest 2 minutes between intervals. Pick a pace that feel you can maintain for all 6 sets.

WOD:

2) 4 Front Squats + 6 Back Squats: Every 3:00 x 6 sets

Warm-up as needed. Start around 60-70% of your 1RM Front Squat and climb as deemed fit. Reference 11/14/16 for loading. Goal is to establish a 4RM Front Squat for the day and then roll into the Back Squats. Focus on making the transition between the two movements as quick as possible.

3) 4 rounds for Max Reps:

40 seconds D-Ball Over Shoulder 150/100

20 seconds Rest

40 seconds Double-unders

20 seconds Rest

40 seconds Burpees

20 seconds Rest

Extra Work:

4) Glute Ham Raise: 4 sets of 8

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

5) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. Add load if able, but focus on positioning first and foremost.

6) Safety Bar Good Morning: 4 sets of 10

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

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