* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Food and Beer provided.

WOD:

1) Tempo Back Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM Back Squat. 3 seconds on the descent, back up at whatever speed is appropriate. Reference 7/11/16 for loading.

2) Hip Thrusts: 10 reps Every 2:00 x 5 sets

Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift and increase load as deemed fit.

3) 3 rounds AQAP:

18 Kettlebell High-pulls 35/26

15 Goblet Squats 35/26

12 Burpees

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