Pre Class:

1) Row: 2K Time Trial

Establish a current 2K PR time trial. Warm-up appropriately, don’t just get one and go.

WOD:

2) Back Squat:

@ 0:00 – 7 Reps

@ 3:00 – 7 Reps

@ 6:00 – 7 Reps

@ 9:00 – 3 Reps

@ 11:00 – 3 Reps

@ 13:00 – 3 Reps

@ 15:00 – 3 Reps

Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 9/26/16 for loading. Look to work heavier than 4 weeks ago.

3) 7 minute Up Ladder:

3 Front Squats 155/105

3 Bar Facing Burpees

Extra Work:

4) Russian Kettlebell Swings: 3 sets of 30

Rest 90-120 seconds between sets. Heavy as possible.

5) Glute Ham Raise: 5 sets of 5

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

6) Sled Drag: 400m @ Bodyweight

Focus on walking through your heels, this is not for time, but should be done at a continuous, steady pace.

7) 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