* Holiday Schedule HERE

WOD:

1) Front Squat: 3 Reps Every 1:30 for 10 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 11/9/15 for loading.

2) 3 rounds AQAP:

50 Double-unders

40 Abmat Sit-ups

10 Hang Squat Cleans 95/65

Extra Work:

3) Hip Thrusts: 3 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

4) Sled Drag: 400m @ Bodyweight

Scale as needed to keep continuous movement.

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

https://www.youtube.com/watch?v=uN71yHJqWWQ

If you missed it