*Fall/Winter Holiday Schedule HERE

WOD:

1) Run:

10 minutes Easy Jog

3 x 200m @ Goal Mile Pace w/2 minutes Rest

1 mile Time Trial

10 minutes Easy Jog

Rest 2 minutes after your last 200m before doing your mile time trial.

2) Back Squat – Every 2:30:

10 @ 60-65%

8 @ 60-70%

6 @ 65-75%

6 @ 70-80%

6 @ 75-85%

Warm-up as needed. Pick weights within the percentage range based on feel.

3) Front Squat – Every 2:30:

5 @ 60-65%

5 @ 65-70%

2 sets of 5 @ 70-80%

Pick weights within the percentage range based on feel.

4) AQAP:

100 Burpee Box Jump Overs 24/20

Performed facing the box.

5) Double Kettlebell Front Rack Front + Back Lunge: 4 sets of 3/side

Alternate legs each rep. Load as heavy as possible. Rest 90-120 seconds between sets.

6) Banded Pull-Throughs: 4 sets of 20

Rest 90-120 seconds between sets.

7) Sled Drag: 400m @ Bodyweight

Scale weight if you can’t keep moving for the entire 400m.

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