WOD:

1) Back Squat:

@ 0:00 – 10 Reps

@ 3:00 – 10 Reps

@ 6:00 – 10 Reps

@ 9:00 – 5 Reps

@ 11:00 – 5 Reps

@ 13:00 – 5 Reps

@ 15:00 – 5 Reps

Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 9/19/16 for loading. Look to work heavier than 4 weeks ago.

2) Max Reps:

3 minutes Row For Calories

3 minutes Goblet Squats 53/35

3 minutes Burpees

Extra Work:

3) Russian Kettlebell Swings: 3 sets of 30

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

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