* Fall/Winter Schedule Changes/Closings HERE Open GYM from 7 AM-Noon Today

** Winter Throwdown Volunteer Sign-up HERE

WOD:

1) Back Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

2) Front Squat: 5 @ 65%, 5 @ 70%, 5 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

3) 21-15-9 – AQAP:

Overhead Squats 65/45

Burpee-to-target

Pull-ups

Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90 seconds between sets. Add load if able.

5) Pistol Squats: 10 minutes Practice

Work on any facet of a Pistol Squat including mobility.

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

Post Results/Thoughts To Comments