* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage.

Pre Class:

1) Run:

A) 3 sets of…3 minutes Easy, 2 minutes Moderate, 1 minute Hard. No rest between intervals. 1 minute Walk Between sets.

B) 3 sets of…2 minutes Easy, 1 minute Moderate, 30 seconds Hard. No rest between intervals. 1 minute Walk Between sets

C) 3 sets of…1 minute Easy, 30 seconds Moderate, 15 seconds Hard. No rest between intervals. 1 minute Walk Between sets.

Pacing is self explanatory, base off of feel. Workout courtesy of Chris Hinshaw.

WOD:

2) Back Squat:

@ 0:00 – 10 Reps

@ 3:00 – 10 Reps

@ 6:00 – 10 Reps

@ 9:00 – 5 Reps

@ 11:00 – 5 Reps

@ 13:00 – 5 Reps

@ 15:00 – 5 Reps

Warm-up as needed. Reference 8/22 for loading. Look to build a little heavier than last time, or start around 60% of your 1RM. Build as heavy as deemed fit for each rep range.

3) 5 rounds AQAP:

10 Power Cleans 135/95

10 Bar Facing Burpees

Extra Work:

4) Glute Ham Raise: 4 sets of 6-10 reps

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

5) Safety Bar Good Morning: 4 sets of 12

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

6) Reverse Sled Drag: 6 sets of 50m

Rest 60 seconds between sets. Build heavy as possible without having to stop.

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