* Competitors Training Sessions HERE

** Winter Throwdown Volunteer Sign-up HERE

*** Fall/Winter Schedule Changes/Closings HERE

WOD:

1) Back Squat: 3 sets of 5 @ 75% + 5lbs

Warm-up as needed. Rest 90-120 seconds between sets. Work 5lbs heavier than last week.

2) Front Squat: 4 sets of 5 @ 70% + 5lbs

Warm-up as needed. Rest 90-120 seconds between sets. Work 5lbs heavier than last week.

3) 7 minute Up Ladder:

3 Ring Rows

3 Wall Balls 14/8

Extra Work:

4) Good Morning: 4 sets of 10

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments