* 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: 20 x 200m @ Faster Than Mile Pace

Rest 60 seconds between efforts. Goal is consistent pacing.

WOD:

2) Front Squat – Every 2:30: 10-7-5-3

Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit.

3) Back Squat – Every 2:30: 10-7-5-3

Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit.

4) 3 rounds AQAP:

500m Row

20 Hang Power Cleans 155/105

Extra Work:

5) Feet Elevated Banded Glute Bridge: 4 sets of 10

Rest 90-120 seconds between sets. Hold the top of each rep for a 1 second contraction.

6) Single Leg Kettlebell Deadlift: 3 sets of 12/side

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

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