* Winter Throwdown Volunteer Sign-up HERE

** Fall/Winter Schedule Changes/Closings HERE

WOD:

1) Back Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

2) Front Squat: 5 @ 65%, 5 @ 70%, 5 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets. 

3) 10 minute AMRAP:

10 Deadlifts 95/65

10 Hang Power Cleans 95/65

10 Front Squats 95/65

Extra Work:

4) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

5) Run: 4 x 800m

Rest 3 minutes between intervals. Goal is fastest consistent pace.

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

Post Results/Thoughts To Comments