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*** Open 15.5 with Redline and Party after here.

WOD:

1) Back Squat: 3 reps Every 90 seconds x 10 sets

Warm-up as needed. Start at approximately 60% of your 1RM, build as heavy as deemed fit.

2) 7 minute Up Ladder:

3 Ball Slams 40/30

3 Box Jump Overs 24/20

After the round of 3, then move to 6, 9, 12 and so on.

Extra Work:

3) Hip Extension: 4 sets of 10

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

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

Post Results/Thoughts To Comments