*Winter Sniffels Here

WOD:

1) Front Squat:

@ 0:00 – 5 Reps

@ 2:00 – 5 Reps

@ 4:00 – 5 Reps

@ 6:00 – 2 Reps

@ 8:00 – 2 Reps

@ 10:00 – 2 Reps

@ 12:00 – 2 Reps

Warm-up as needed. Reference 10/7/16 for loading. Look to build heavier than last time.

2) Single Leg Kettlebell Deadlift:

@ 14:00 – 8/side

@ 16:00 – 8/side

@ 18:00 – 8/side

@ 20:00 – 8/side

Focus here should be on positioning not loading. Load as deemed fit. Range of motion will be varied for among athletes, only come as long as you can maintain a good neutral position through your spine.

3) AQAP:

21-15-9 Overhead Squats 95/65

3-2-1 Rope Climbs 15ft

Extra Work:

4) Band Pull-aparts: 100 not for time

Focus on positioning over speed. Switch over and underhand every 10 reps.

5) Sled Drag: 400m @ Bodyweight

This should be smooth and steady, no stopping, scale load if you can’t do that.

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

A great listen for any of you who are interested in your nutrition.