* New Movement and Aerobic Capacity Class starts this Monday @ 5:30 PM Here

WOD:

1) Front Squat: 7 Reps Every 2:30 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/4/16 for loading.

2) Barbell Back Rack Split Squats: 10/side Every 3:00 x 3 sets

This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 10 reps on 1 Leg before switching to the other.

3) 10 minute AMRAP:

30 Double-unders

10 Back Squats 95/65

Extra Work:

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

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

5) Reverse Sled Drag: 6 x 50m

Rest 60 seconds between sets. Heavy as possible.

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