* Fall/Winter Schedule Changes/Closings HERE No Evening Class TODAY

** Winter Throwdown Volunteer Sign-up HERE

WOD:

1) Front Squat: 7 sets of 1

Warm-up as needed. Build as heavy as possible. All reps at 85% or higher. The goal isn’t necessarily to go for a PR, however if you are feeling good, go for it.

2) 20 minute EMOTM: Odd, Muscle-ups, Even, 5 Cycled Push Press

Pick rep counts you can maintain for all 10 sets of Muscle-ups. For Push Press start around 70% of your 1RM, build heavier as deemed fit.

3) Rope Pull-ups: 4 sets of 8-10 reps

Rest 90-120 seconds between sets. Add load if able.

4) Double Bent Over Dumbbell Row: 3 sets of 10

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

5) Band Pull-Aparts: 5 sets of 20

Rest 60-90 seconds between sets. Switch Under and Overhand Every 10 reps.

6) Hip Thrusts: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible.

7) Glute Hip Series: 3 rounds

Use a mini-band around the knees. 1 round consists of 10 Monster Walks F, B, L, R, 10 1/4 Squat, 10 Glute Bridges, 10/side Clam Shells

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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