*Games Fundraiser Here

**Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

Pre Class:

5) Run: 3 sets

400m Easy

400m Fast

400m Easy

300m Fast

400m Easy

200m Fast

400m Easy

100m Fast

Rest 5 minutes

Easy is just that, Easy. Fast should be at your mile pace for the 400m, and then pick-up the tempo as each distance gets shorter.

WOD:

2) Front Squat – Every 2:30: 7-5-3-1

Warm-up as needed. Reference 6 weeks back, otherwise start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) Back Squat – Every 2:30: 7-5-3-1

Warm-up as needed. Reference 6 weeks back, otherwise start around 60-70% of your 1RM. Build as heavy as deemed fit.

4) AQAP:

21 Deadlifts 155/105

15 Hang Power Cleans 155/105

9 Front Squats 155/105

800m Run

9 Front Squats 155/105

15 Hang Power Cleans 155/105

21 Deadlifts 155/105

Extra Work:

5) Banded Pull Throughs: 3 sets of 20

Rest 90-120 seconds between sets. 

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

Rest 90-120 seconds between sets.

7) Bear Crawl Sled Drag: 4 x 50m

Heavy. Rest 60 seconds between sets.

8) 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