WOD:

1) Front Squat:

@ 0:00 – 10 Reps

@ 3:00 – 10 Reps

@ 6:00 – 5 Reps

@ 8:00 – 5 Reps

@ 10:00 – 5 Reps

Warm-up as needed. Reference 9/23/16 for loading. Look to build heavier than last time.

2) Single Leg Kettlebell Deadlift:

@ 12:00 – 8/side

@ 14:00 – 8/side

@ 16:00 – 8/side

@ 18:00 – 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) 3 rounds AQAP:

14 Overhead Alternating Lunges 115/75

21 Pull-ups

50 Double-unders

Extra Work:

4) Band Pull-Aparts: 100 not for time

Focus on positioning and activation, not speed. Switch between over and underhand every 10 reps.

5) Sled Drag: 400m @ Bodyweight

Not for time. Goal should be to move smooth and steady, if you can’t do that with your bodyweight, scale appropriately.

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