*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

1) Back Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change.

2) 21-15-9 – AQAP:

Squat Clean 95/65

400m Run

Extra Work:

3) Sled Drag: 400m @ Bodyweight

This should be smooth and steady, not for time. If you can’t keep yourself moving then scale the weight.

4) Row – 3 sets of:

500-400-300-200-100m @ 2K Pace

30 seconds Rest between distances, 3 minutes rest between sets.

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