WOD:

1) Smolov – Week 2/Day 2 – Back Squat: 3 @ 85%

Warm-up as needed. You only have one working set today, so focus on making it a good one.

2) Bench Press: 5-3-2-1-5-10-20

Warm-up appropriately. Rest 2-3 minutes between work sets. If you’re feeling good, go for a 1RM. Your last set should be a max effort regardless of the reps/weights, 18 or 28 reps, it doesn’t matter, go until you can no longer press the bar.

3) 5 rounds AQAP:

9 Deadlifts 275/185

11 Burpee Lateral Bar Hops

1 Rope Climb 20ft

4) Tabatta Pull-ups: 8 x 20:10

Max effort from the get go. Keep track of total reps each round.

5) Sled Drags: 6 x 50m

Rest 90 seconds between sets. Weight should be relatively heavy, focus on walking heel-to-toe.

6) Run: 12 x 100m

Rest 60 seconds between efforts. Absolute maximum effort.

7) Reverse Hyper: 4 x 12

Rest 90 seconds between sets. Heavy as possible.

8) Hip Thrusts: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

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

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