WOD:

1) Front Squat: 5 Reps Every 2:00 for 7 sets

Warm-up as needed. Start at 70% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light.

2) AQAP:

15 Burpees

25 Slam Ball Over Shoulder 40/30

40 Box Jump Overs 24/20

25 Slam Ball Over Shoulder 40/30

15 Burpees

Extra Work:

3) Hip Extension: 4 sets of 15

Rest 90-120 seconds between sets. Add load if able.

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