*Power Dot will be demoing their products Tuesday, the 17th in the evening.

**Fall/Winter Holiday Schedule HERE

WOD:

1) Back Squat – Every 2:30:

10 @ 60-65%

8 @ 65-75%

6 @ 70-80%

4 @ 75-85%

Warm-up as needed. Pick weights within the percentage range based on feel.

2) Front Squat – Every 2:30:

5 @ 60-65%

3 sets of 5 @ 65-75%

Pick weights within the percentage range based on feel.

3) For Max Reps:

2 minutes Box Jump Overs 24/20

3 minutes Medball Squat Clean 20/14

4 minutes Calories Ski/Bike/Row

Extra Work:

4) Run – 5 sets of:

400m Easy

300m Moderate

200m Fast

100m Sprint

Rest 3 minutes

Focus on maintainable efforts/paces.

5) Sled Drag: 400m @ Bodyweight

Scale loading if you can’t move continuously.

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