* Fall Soft Goods Order HERE

WOD:

1) 2 Front Squats + 3 Back Squats: Every 2:30 x 7 sets

Warm-up as needed. Start around 70% of your 1RM Front Squat. Goal is to hit a 2RM Front Squat, then rack and re-rack to the back to finish the Back Squat. Transition between the two positions should be as quick as possible.

2) 12 minute AMRAP:

10 Burpees

20 Kettlebell Deadlifts 53/35

60 Single-unders

Extra Work:

3) Sled Drag: 400m @ Bodyweight

Not for time. Goal stimulus is to move at a continuous pace, if you can’t, scale loading.

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