*Winter 2018 Holiday Schedule HERE

WOD:

1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 7-7-10 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. For the back-off set pull weight down if you were aggressive with the first two sets, or try and maintain the same weight for the last set.

1b) 9:00 – 15:00 – Every 2:00 x 3 sets: 3-3-5 Back Squats

Start around 60% of your 1RM. Build as heavy as deemed fit. For the back-off set pull weight down if you were aggressive with the first two sets, or try and maintain the same weight for the last set.

1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 10 Barbell Hack Squats

Start light, around 30% of your 1RM Deadlift. Focus on positioning over load and feel the movement out. If things feel good add weight accordingly. Set the bar Dead on the floor each rep.

2) 5 minute AMRAP:

15 Deadlifts 95/65

15 Bar Facing Burpees

12 Deadlifts 95/65

12 Bar Facing Burpees

9 Deadlifts 95/65

9 Bar Facing Burpees

Max Calories Ski/Bike/Row/Run

Extra Work:

3) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

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