*Fall/Winter Holiday Schedule HERE

**Reminder that there will be some price changes as of 1/1/18 for some members HERE

WOD:

1) Ski Erg: 10 sets of

250m Hard

500m Easy

Work for consistent pacing.

2) Back Squat – Every 2:30:

5 @ 60-65%

3 @ 65-75%

2 @ 75-85%

2 @ 85-95%

1 @ 90-100%

1 @ 95-105%

Warm-up as needed. Pick weights based on feel.

3) Front Squat – Every 2:30:

5 @ 60-65%

5 @ 60-70%

2×5 @ 65-75%

Pick weights based on feel.

4) 5 rounds AQAP:

10 Deadlifts 275/185

30 Heavy Rope Double-unders

If you don’t have a heavy rope perform 50 Double-unnders

5) Double Dumbbell Overhead Split Squat: 4 sets of 8/side

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

6) Banded Pull Through: 3 sets of 30

Rest 90-120 seconds between sets.

7) Hip Extension Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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