* Come watch the Open Announcement this Thursday at 8PM @ CVCF

WOD:

* This is a de-load week for the Squat Program. Weight will begin climbing again next week.

1) Back Squat: Every 2:30

5 @ 60-70%

5 @ 65-75%

5 @ 70-80%

5 @ 75-85%

Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

2) Front Squat: Every 2:00

5 @ 60-65%

3×5 @ 60-70%

This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

3) 7 minute Up Ladder:

3 Kettlebell Swings 70/53

3 Wall Balls 30/20

Work goes 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

4) Hip Thrusts: 3 sets of 20

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

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