* 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) 10 minute AMRAP:

10 Deadlifts 65/45

10 Hang Power Cleans 65/45

10 Front Squats 65/45

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