*Bring a Friend Workout Friday, October 3rd at 5:45 PM

WOD:

1) Back Squat: 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80%

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

2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

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

3) 3 rounds AQAP:

400m Run

21 Hang Power Snatch 45/35

12 Pull-ups

Extra Work:

4) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

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

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