*Winter Sniffels Here

WOD:

1) Back Squat:

@ 0:00 – 5 Reps

@ 2:00 – 5 Reps

@ 4:00 – 5 Reps

@ 6:00 – 5 Reps

@ 8:00 – 2 Reps

@ 10:00 – 2 Reps

@ 12:00 – 2 Reps

@ 14:00 – 2 Reps

@ 16:00 – 2 Reps

Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 10/3/16 for loading. Look to work heavier than 4 weeks ago.

2) 7 minute Up Ladder:

3 Kettlebell Swings 35/26

3 Box Jump 24/20

Extra Work:

3) Hip Extension: 4 sets of 10-15 reps

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

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