Pre Class:

1) Run:

A) 4-3-2-1 minute Easy Run w/15 seconds rest between each – Rest 3 minutes

B) 5 x 2:00 ON/1:00 Walk Rest – 3 minutes

C) 5 x 2:00 ON/1:00 Walk Rest – 3 minutes

D) 4-3-2-1 minute Easy Run w/15 seconds rest between each

Easy pace should be around a heart rate of 180-your age. ON is GOAL Mile Pace. Workout courtesy for Chris Hinshaw. 

WOD:

2) Back Squat:

@ 0:00 – 3 Reps

@ 2:00 – 3 Reps

@ 4:00 – 3 Reps

@ 6:00 – 3 Reps

@ 8:00 – 1 Reps

@ 10:00 – 1 Reps

@ 12:00 – 1 Reps

@ 14:00 – 1 Reps

@ 16:00 – 1 Reps

Warm-up as needed. Start around 70-75% of your 1RM Back Squat. Establish a heavy 5 for the day, then build into a heavy Double. Your last sets at the respective rep range don’t necessarily have to be your heaviest.

3) 12 minute AMRAP:

5000m/4500m Assault Bike

Max Squat Cleans 155/105

Extra Work:

4) Sled Drag: 6 x 50m

Heavy as possible without stopping. Rest 60 seconds between sets.

5) 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