* Progenex Order is being Placed Next Week. Get your Order in HERE!

WOD:

1) Front Squat w/Chains – 120lbs: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. There should be 60lbs of chain on each side.

2) Front Rack Holds: 3 sets of 30 seconds

Rest 60 seconds between sets. Work at 100%+ of 1RM Jerk. Hold this in your Jerk Position, don’t slide back into a Front Squat hold with your hands.

3) Push Jerk: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible.

4) 20 minutes EMOTM: Odd, Muscle-ups, Even, Burpee Lateral Jump Over Box 24/20

Pick reps you can maintain over the course of all 10 sets. No more than 10 Burpees Over the Box, keep the Burpees to about 20 seconds of work, the focus should be on fast reps.

5) Strict Pull-ups: 50 for time

Keep track of total time and attempts to complete. The goal should be no singles.

6) Kroc Rows: 3 sets of 20/side

Rest 90 seconds between sets. Heavy as possible.

7) Band Shoulder Series: 4 sets

Rest 60 seconds between sets. Perform 10 Overhand Pull-Aparts, 10 Underhand Pull-Aparts, 10 No Moneys, 10 Face Pulls.

8) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90 seconds between sets. Add load if able.

9) Sled Drag: 4 x 50m

Rest 60 seconds between sets. Heavy.

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

Post Results/Thoughts To Comments

I’m a little behind here, but a big congratulations to Pete and Liz on the birth of there little boy Mason.