*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15.

WOD:

1) Back Squat: 1 Rep Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build to a heavy set for the day.

2) Front Rack Front Foot Elevated Reverse Lunges: 5/side Every 2:00 x 5 sets

Foot elevation should be 2-4″. Start with no weight if needed. Perform all 5 reps on 1 side before switching to the other.

3) AQAP:

400m Run

40 Deadlifts 95/65

400m Run

30 Hang Power Cleans 95/65

400m Run

20 Front Squats 95/65

Extra Work:

4) D-Ball Bear Hug Hold Good Morning: 4 set of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

5) 5 sets of:

250m Ski Erg

500m Row Erg

1000m Bike Erg

Rest 3 minutes between intervals. Goal should be consistent, hard efforts for all 5 rounds.

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