WOD:

Session A:

1) Every 2:00 x 7 sets: 3 Front Squats @ 70-75%

Warm-up as needed. Pick a weight and stay fixed for all 7 sets. Use a loading that is smooth and snappy, no sticky spots on the way up.

2) 4 sets – 5:00 ON – 1:00 OFF – AMRAP:

A – 15/10 Calories Assault Bike + 50′ Dumbbell Farmers Carry Walking Lunges 100/70

B – 15/10 Calories Assault Bike + 10 Burpee Over 48″ Box/Wall

C – 15/10 Calories Assault Bike + 25ft/side Single Arm Dumbbell Front Rack Lunge 100/70

D – 40/30 Calories Assault Bike + Max Dumbbell Burpee Power Cleans 50/35

Scale as needed. 

3) Seated Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Sit on a box that puts you hip and knee in line at parallel. Focus on position over loading.

4) Single Arm Front Plank Hold + Ball Toss: 3 sets of 30/side

Rest 60 seconds between sets. Hold a single arm front plank and toss a lax/tennis ball against a wall for 30 seconds, then switch sides.

5) Reverse Hyper: 3 sets of 20

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

Session B:

1) Row: 3 x 1600m

Rest 3 minutes between intervals. Same pace as weeks past.

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