*Fall/Winter Holiday Schedule HERE

WOD:

1) Back Squat – Every 2:30:

4 sets of 5 @ Moderate > Moderately Heavy

Warm-up as needed. Pick weights based upon feel.

2) Front Squat – Every 2:30:

4 sets of 5 @ Moderate > Moderately Heavy

Pick weights based upon feel.

3a) 3 minute AMRAP:

60 Deadlifts 75/55

Max Bar Facing Burpees

1 minute Rest

3b) 3 minute AMRAP:

40 Front Squats 75/55

Max Bar Facing Burpees

1 minute Rest

3c) 3 minute AMRAP:

20 Sumo Deadlift High-Pulls 75/55

Max Bar Facing Burpees

Extra Work:

4) Hip Extension: 4 sets of 15

Rest 90-120 seconds sets. Add load if deemed fit.

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