*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information.

WOD:

1) Box Back Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. Reference 3/26/18.

2) Box Front Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. Reference 3/26/18.

3) Back Rack Split Squats: 5/side Every 2:00 x 4 sets

Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Reference 3/26/18.

4) AQAP:

75 Air Squats

25 Kettlebell High-Pulls 53/35

800m Run

25 Kettlebell High-Pulls 53/35

75 Air Squats

Extra Work:

5) Sled Drag: 400m @ Bodyweight

Stimulus is continuous movement, scaling load if needed for desired stimulus.

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