*Winter Sniffels Here

Pre Class:

1) Row:

A) 1000m Easy. Rest 3 minutes

B) 4 x 250m @ Goal 1K PR Pace. Rest 3 minutes between intervals. Rest 5 minutes after intervals.

C) 1000m Time Trial. Rest 3 minutes

D) 1000m @ 125% of 1K PR Pace

WOD:

2) Back Squat:

@ 0:00 – 5 Reps

@ 2:00 – 5 Reps

@ 4:00 – 5 Reps

@ 6:00 – 5 Reps

@ 8:00 – 2 Reps

@ 10:00 – 2 Reps

@ 12:00 – 2 Reps

@ 14:00 – 2 Reps

@ 16:00 – 2 Reps

Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 10/3/16 for loading. Look to work heavier than 4 weeks ago.

3) “Regionals 13.5”- 21-15-9 – AQAP:

Deadlifts 315/205

Box Jumps 30/24

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