* Dani will be leading a group stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up.

WOD:

1) Front Squat: 3 reps Every 1:30 for 7 sets

Warm-up as needed. Start at at least 60% or heavier. Reference 7/27/15 and try and work heavier. Perform this on a running clock hitting sets at 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00.

2) Reverse Barbell Lunge: 5 reps/side Every 2:00 for 5 sets

Reference 7/27/15 for loading. While this is a reverse instead of forward lunge loading shouldn’t be drastically different. This should be a continuation of your Front Squats. Sets should be done at 10:30, 12:30, 14:30, 16:30, and 18:30.

3) 3 rounds AQAP:

400m Run

50 Air Squats

12 Deadlifts 155/105

Extra Work:

4) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. Add load if able.

5) Sled Drag: 8 x 50m

Rest 60 seconds between efforts. Heavy.

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

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