* Next Programming Block HERE

** Fall Clothing Order going in 10/19/15. Read and Order HERE

WOD:

1) Front Squat: 10 Reps Every 3:00 for 5 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light.

2) 10 minute AMRAP:

10 Squat Cleans 65/45

30 Double-unders

Extra Work:

3) Hip Extensoin: 4 sets of 10

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

4) Sled Drag: 400m @ Bodyweight

Goal is consistent movement, if you can’t maintain that, scale load appropriately.

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

https://www.youtube.com/watch?v=80n-w9JUORg