WOD:

1) Run – 10 sets of:

400m Run Moderate

100m Walk

Keep track of time for each round.

2) Front Squat: 3 Reps Every 1:30 x 7 sets

Warm-up as needed. Look at last week’s loading and look to build a little heavier.

3) Back Squat: 3 Reps Every 1:30 x 7 sets

Warm-up as needed. Look at last week’s loading and look to build a little heavier.

4) 3 rounds for Max Reps:

1 minute Squat Cleans 135/95

1 minute Bar Facing Burpees

1 minute Double-unders

Scale as needed.

5) D-Ball Bear Hug Walk Lunge: 4 sets of 50ft

Rest 2-3 minutes between sets. Heavy as possible unbroken.

6) Glute Ham Raise: 5 sets of 5

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

7) Sled Drag: 400m @ Bodyweight

Scale weight if you can’t move continuously.

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