* New Classes start today, June 6th HERE

WOD:

1) Front Squat: 5 reps Every 2:00 x 6 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/9/16 for loading.

2) Back Rack Box Step-ups: 7/side @ 20″ Every 2:30 x 4 sets

This is done as a continuation of your Front Squats, starting at 10:00 on the clock. 20″ is a generic height, pick a box height that puts your knee in line with your hip, i.e. parallel when on the box. Perform all 7 reps on one leg before switching.

3) 3 rounds AQAP:

400m Run

20 Power Cleans 95/65

Extra Work:

4) Hip Extension: 4 sets of 10

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

5) Farmers Carry: 400m

Keep track of time and attempts to complete. Heavy as possible (keep it under 10 minutes).

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