WOD:

1) Front Squat: 6-4-4-3-3 Every 2:30

Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that.

2) Single Arm Overhead Kettlebell Split Squat: 8/side Every 2:30

Reference 8/27/18 for loading. Work to build heavier than last time. Perform all reps on 1 leg before switching to the other.

3) AQAP:

800m Run

40 Burpees

30 D-Ball Over the Shoulder 70/50

Extra Work:

4) Swiss Ball Hamstring Curls: 4 sets of 10

Rest 90-120 seconds between sets.

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