*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE

WOD:

Session A:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 3 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Reference last week for loading. Build as heavy as deemed fit.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Back Squats

Reference last week for loading. Build as heavy as deemed fit.

1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: Alternating Lateral Lunges

We will by working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you can maintain for the entire 5 minutes. If you’re lacking the mobility for these use a mast on the Pull-up Rig to help you move through range of motion.

2) 5 rounds AQAP:

12 Deadlifts 165/115

9 Hang Power Cleans 165/115

6 Alternating Front Rack Lunges 165/115

Scale as needed.

3) Sumo Stance Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

4) Reverse Hyper: 3 sets of 20

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

Session B:

1) 8 sets of:

100m Run w/Wreck Bag

300m Run

Rest 2 minutes between sets.

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