* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage.

WOD:

1) Front Squat:

@ 0:00 – 7 Reps

@ 3:00 – 7 Reps

@ 6:00 – 3 Reps

@ 8:00 – 3 Reps

@ 10:00 – 3 Reps

Warm-up as needed. Start around 60% of your 1RM and climb as deemed fit. Reference 9/2/16 for loading.

2) Front Rack Box Step-ups:

@ 12:00 – 5 reps/side

@ 14:00 – 5 Reps/side

@ 16:00 – 5 Reps/side

@ 18:00 – 5 Reps/side

This should be done as a continuation of your Front Squats. Perform to a box that puts your knee in line with the hip joint. Perform all 5 reps on one side before switching to the other.

3) 9 minute AMRAP:

3 Rope Sit-to-stand

6 Front Squat 75/55

12 Abmat Sit-ups

Extra Work:

4) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Focus on positioning over load.

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