* 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:

1) Run – 5 sets of:

400m Easy

400m Moderate

400m Hard

400m Walk

No rest between sets. Work maintainable paces for each of the specific efforts.

WOD:

2) Front Squat – Every 2:30: 10-10-7-5

Warm-up as needed. Reference 5/1/17 for loading. Build as heavy as deemed fit.

3) Back Squat – Every 2:30: 10-10-7-5

Warm-up as needed. Reference 5/1/17 for loading. Build as heavy as deemed fit.

4) AQAP:

100 Air Squats

200 Double-unders

3000m Assault Bike

Extra Work:

5) Kettlebell Staggered Stance Romanian Deadlift: 4 sets of 8/side

Rest 90-120 seconds between sets. Focus on positioning over load.

6) Glute Ham Raise: 5 sets of 5

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

7) Reverse Sled Drag: 6 x 50m

Rest 60 seconds between sets. Heavy as possible.

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