WOD:

1) Front Squat: 5 reps Every 2:00 for 5 sets

Warm-up as needed. Start around 65% of your 1RM. Goal is to hit heavier weights than last cycle. Reference 4 weeks back.

2) Back Squat: 5 reps Every 2:00 for 5 sets

Start where you finish on your Front Squats. Goal is to hit heavier weights than last cycle. Reference 4 weeks back.

3) 3 rounds AQAP:

400m Run

30 Wall Balls 14/8

20 Kettlebell Swings 35/26

Extra Work:

4) Face Pulls: 100 not for time

Break up into as many sets as you need. Make sure these are slow and controlled focusing on upper back activation.

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

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