* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up.

1a) 1 Tempo Front Squat: EMOTM x 10 sets

Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. This should be 4 seconds down, and a fast drive up out of the hole. Only work as heavy as you can maintain the 4 seconds down.

1b) 1 Tempo Back Squat: EMOTM x 5 sets

Start at your heaviest Front Squat or heavier. This should be 4 seconds down, and a fast drive up out of the hole. Only work as heavy as you can maintain the 4 seconds down.

1c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets

These should be done at an aerobic pace, i.e a rep every 2-3 seconds. Alternate minutes between traditional step-ups and lateral step-ups and over the box so that you’re alternating directions each rep. This should be a total of 3 minutes of each forward alternating step-ups, and 3 minutes of Lateral Over the Box Step-ups. Pieces 1a, 1b, 1c, should be done as one continual 21 minute piece.

2) AQAP:

30-20-10 Box Jump Overs 24/20

21-15-9 Shoulder-to-Overhead 65/45

5-3-1 Rope Sit-to-stand

Extra Work:

3) 3 rounds: 20 Overhand Pull-Aparts, 20 Underhand Pull-Aparts, 20 Face Pulls, 20 No Money’s

This is not for time. Rest 90-120 seconds between complexes. Focus should be on activation.

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

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