*Fall/Winter Holiday Schedule HERE

WOD:

1) Deadlift: 5 Reps Every 2:00 x 5 sets

Warm-up as needed. Goal is to start and build a little heavier than last week.

2) RNT Banded Split Squat: 7 Reps/side Every 2:00 x 5 sets

Focus should be on positioning first, add load if able. Perform all reps on 1 side before switching to the other.

3) 3 rounds AQAP:

400m Run

20 Knees-up

10 Front Squats 75/55

Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

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