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WOD:

1) Back Squat: 1-1-1-1-1-1-1

Warm-up as deemed fit. Use this as an opportunity to max out. Be smart and practical about how your approach this. Make sure you are both mentally and physically prepared for every lift. All 6 non-maximal lifts should be within 80% of the days Max. Rest 90-120 seconds between sets.

2) AQAP:

800m Run

50 Box Jumps 24/20

50 Pull-ups

50 Box Jumps 24/20

800m Run

Extra Work:

3) Triple-unders:5-10 minutes Practice

If you don’t have 50 Double-unders unbroken cold, you should be working on them.

4) Sled Drag: 8 x 50m

Heavy as possible. Rest 90 seconds between sets.

5) Reverse Hyper: 3 x 20

Heavy as possible. Rest 90 seconds between sets.

6) Hip Thrusts: 4 x 8

Heavy as possible. Rest 90 seconds between sets.

For results post weight of each set of Back Squats and time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, times, etc.

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