* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage.

WOD:

1) Back Squat:

@ 0:00 – 7 Reps

@ 3:00 – 7 Reps

@ 6:00 – 7 Reps

@ 9:00 – 3 Reps

@ 11:00 – 3 Reps

@ 13:00 – 3 Reps

@ 15:00 – 3 Reps

Warm-up as needed. Reference 8/29 for loading. Look to build a little heavier than last time, or start around 65-70% of your 1RM. Build as heavy as deemed fit for each rep range.

2) 10 minute Up Ladder:

3 D-Ball Over the Shoulder 70/50

10 Air Squats

Workout goes 3+10, 6+20, 9+30, and so on until 10 minutes is up.

Extra Work:

3) Reverse Sled Drag: 6 sets of 50m

Rest 60 seconds between sets. Build heavy as possible without having to stop.

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