* Fall Clothing Order going in 10/19/15. Read and Order HERE

WOD:

1) Front Suqat: Every 2:00 for 10 sets – 5-5-3-2-1-1-1-1-1-1

Warm-up as needed. Start around 60-70% of your 1RM. Climb as deemed fit. Establish a heavy single for the day, if it’s not your last set, than taper back down to 85-90% of your Max for day.

2) 3 rounds AQAP:

400m Run

50 Air Squats

Extra Work:

3) Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

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