*Winter 2018 Holiday Schedule HERE

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5-5-5-7 Front Squat

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. Use the last set to back-off and flush out your legs.

1b) 10:00 – 16:00 – Every 2:00 x 3 sets: 2-2-3 Back Squat

Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. Use the last set to back-off and flush out your legs.

1c) 16:00 – 26:00 – Every 2:00 x 5 sets: 6/side Single Leg Good Morning

Start light. Perform all reps on 1 side before switching to the other.

2) 5 minute AMRAP:

5 Squat Cleans 95/65

10 Burpee Lateral Bar Hops

Extra Work:

3) Reverse Hyper: 3 sets of 20

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

4) AQAP:

10,000m C2 Bike

5,000m C2 Row

2,500m C2 Ski

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