WOD:

1) Smolov Program – Week 11/Day 2 – Back Squat: 3 @ 60%, 3 @ 70%, 3 @ 80%, 2×3 @ 95%

Warm-up as needed. Rest as needed.

2) Smolov Jr. – Week 3/Day 2 – Bench Press: 5 x 7 @ 5-10lb more than last week.

Warm-up as needed. Rest as needed.

3) “Hawks”- AQAP:

1000m Row

50 Deadlifts 225/155

50 Thrusters 95/65

50 Box Jumps 30/24

50 Burpees

50/side Overhead Walking Lunges 45/25

100 Double-unders

Some know him, some don’t. Ryan was one of my best friends and also one of our members. He was an amazing person and one I’m incredibly thankful to have known and had be part of my life. Push it hard, have fun, be thankful for the wonderful lives that we all have.

4) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

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

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