* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar. 

WOD:

1) Front Squat: 2 reps Every 1:15 for 10 sets

Warm-up as needed. Start at at least 70% or heavier. Sets to be done at 0:00, 1:15, 2:30, 3:45, 5:00, 6:15, 7:30, 8:45, 10:00, and 11:15.

2) Barbell Split Squats: 3 reps/side Every 2:00 for 5 sets

This should be done as a continuation of your Front Squats. Perform all 5 reps on 1 leg before switching to the other. Sets should be done at 12:30, 14:30, 16:30, 18:30, and 20:30.

3) 3 rounds AQAP:

400m Run

20 Sumo Deadlift High-pulls 95/65

10/side Front Rack Lunges 95/65

Extra Work:

4) Dumbbell Stiff Leg Deadlift: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible, but focus first on positioning and stretch.

5) Pendlay Row: 4 sets of 8 reps

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

6) Reverse Sled Drag: 8 x 50m

Heavy. Rest 60 seconds between sets.

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