WOD:

1) C2 Bike – 8 sets of:

1 minute @ 80 RPM

1 minute @ 85 RPM

1 minute @ 90 RPM

2 minutes @ Easy @ Damper 1

Pick the appropriate damper to maintain the prescribed cadence at the effort level you want to work at.

2) Back Squat: 6-6-4-4-4 Every 2:30

Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading.

3) Front Rack Reverse Lunges: 8/side Every 2:30

Warm-up as needed. Build as heavy as deemed fit. Reference 6/25/18 for loading.

4) 9 minute Up Ladder:

3 Hang Power Cleans 135/95

3 Bar Facing Burpees

Workout wen 3+3, 6+6, 9+9, and so on until 9 minutes is up.

5) Single Leg Kettlebell Deadlift: 3 sets of 20/side

Rest 90-120 seconds between sets. Focus on positioning over load.

6) Glute Ham Raise: 3 sets of 8

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

7) Dog Sled Push: 400m Empty

Focus on moving smooth and steady.

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