* New Classes starting June 6th HERE

WOD:

1) Front Squat: 7 reps Every 2:30 x 4 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/2/16 for loading.

2) Back Rack Box Step-ups: 10/side @ 20″ Every 3:00 x 3 sets

This is done as a continuation of your Front Squats, starting at 10:00 on the clock. 20″ is a generic height, pick a box height that puts your knee in line with your hip, i.e. parallel when on the box. Perform all 10 reps on one leg before switching.

3) AQAP

10-8-6-4-2 D-Ball Over the Shoulder 70/50

4-8-12-16-20 Wall Balls 14/8

Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

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