* Friday Run From the Cops 5K starts at 7PM. Hope to see lots of folks in for a great cause.

** Dani will be leading a group stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up.

WOD:

1a) Pause Front Squat: 1 Rep EMOTM x 10 sets

Warm-up as needed. Start around 70% of your 1RM Front Squat and climb.

1b) Pause Back Squat: 1 Rep EMOTM x 5 sets

Warm-up as needed. Start around 70% of your 1RM Back Squat and climb.

1c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets

These should be done at an aerobic pace, i.e a rep every 2-3 seconds. Alternate minutes between traditional step-ups and lateral step-ups and over the box so that you’re alternating directions each rep. This should be a total of 3 minutes of each forward alternating step-ups, and 3 minutes of Lateral Over the Box Step-ups. Pieces 1a, 1b, 1c, should be done as one continual 21 minute piece.

2) 7 minute AMRAP:

10 Alternating Single Arm Dumbbell Snatch 50/35

30 Double-unders

Extra Work:

3) 3 rounds: 20 Overhand Pull-Aparts, 20 Underhand Pull-Aparts, 20 Face Pulls, 20 No Money’s

This is not for time. Rest 90-120 seconds between complexes. Focus should be on activation.

4) Hip Extension: 3 sets of 20

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

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