WOD:

1) Front Squat:

@ 0:00 – 7 Reps

@ 3:00 – 7 Reps

@ 6:00 – 3 Reps

@ 8:00 – 3 Reps

@ 10:00 – 3 Reps

Warm-up as needed. Reference 9/30/16 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) 14 minute AMRAP:

15 Pull-ups

15 Push-ups

35 Wall Balls 20/14

75 Double-unders

Extra Work:

4) Band Pull-aparts: 100 not for time

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

5) Sled Drag: 400m @ Bodyweight

Focus on moving smooth and steady, this is NOT for time. Scale loading if you can’t move continuously.

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