*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) Back Rack Box Squat: 8-6-6-4-4 Every 2:30 x 5 sets

Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading.

2) D-Ball Bear Hug Box Step-ups: 8/side Every 2:30 x 4 sets

Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other. Use a pair of Dumbbells, one in each hand, no putting them down for the duration of the set.

3) 5 rounds for Max Reps:

40 seconds Double-unders

20 seconds Rest

40 seconds Hang Power Cleans 115/75

20 seconds Rest

Extra Work:

4) Cable Pull Throughs: 3 sets of 20

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

5) Run: 5 x 1 mile

Rest 4 minutes between intervals. Fast, but maintainable paces.

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