* 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. 

There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd

Pre Class:

1) Run – 6 sets:

800m @ 80-90%

400m Easy

No reset between sets, continuous 7200m piece.

WOD:

2) Front Squat – Every 2:30: 10-7-7-5

Warm-up as needed. Reference 5/8/17 for loading. Build as heavy as deemed fit.

3) Back Squat – Every 2:30: 10-7-7-5

Warm-up as needed. Reference 5/8/17 for loading. Build as heavy as deemed fit.

4) 30-20-10 – AQAP:

Front Rack Alternating Lunges 135/95

500m Row

Extra Work:

5) Reverse Sled Drag: 400m

Moderate weight. Focus on keeping yourself moving.

6) 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