* Spring Clothing Order Here

** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here

WOD:

1) Front Squat: 5 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/11/16 for loading.

2) Barbell Back Rack Split Squats: 7/side Every 2:00 x 4 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) 3 rounds AQAP:

50 Double-unders

21 Burpee Lateral Bar Hops

12 Deadlifts 185/135

Extra Work:

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

Rest 90-120 seconds between sets. All 15 reps on 1 leg before switching. Add load if able.

5) Reverse Hyper: 3 sets of 20

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

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

https://www.youtube.com/watch?v=bpyMiJOKc98