WOD:

1) Front Squat: 7 Reps Every 2:30 for 6 sets

Warm-up as needed. Start at 65% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 6th set is a Max Reps sets done at 85% of your 7RM 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) 3 rounds AQAP:

21 Ball Slams 40/30

15 Box Jump Overs 24/20

9 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