WOD:

1) Back Squat: 6-6-4-4-4 Every 2:30

Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading.

2) Front Rack Reverse Lunges: 8/side Every 2:30

Warm-up as needed. Build as heavy as deemed fit. Reference 6/25/18 for loading.

3) 9 minute Up Ladder:

3 Hang Power Cleans 95/65

3 Bar Facing Burpees

Extra Work:

4) Single Leg Kettlebell Deadlift: 3 sets of 20/side

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

5) C2 Bike – 8 sets of:

1 minute @ 80 RPM

1 minute @ 85 RPM

1 minute @ 90 RPM

2 minutes @ Easy @ Damper 1

Pick the appropriate damper to maintain the prescribed cadence at the effort level you want to work at.

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