WOD:

1) Front Squat: 6-4-4-3-3 Every 2:30

Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that.

2) Single Arm Overhead Kettlebell Split Squat: 8/side Every 2:30

Reference 8/27/18 for loading. Work to build heavier than last time. Perform all reps on 1 leg before switching to the other.

3) AQAP:

800m Run

50 Bar Facing Burpees

30 Hang Power Cleans 135/95

Extra Work:

4) Swiss Ball Hamstring Curls: 4 sets of 10

Rest 90-120 seconds between sets.

5) Run:

A) 1 mile Warm-up

B) 4 x 100m Sprint – 2 minutes Rest

C) 3 sets of – 3 x 300m @ 85-95% – Rest 2:00 – Rest 5:00 Between sets

Maintainable paces across each respective piece.

Distance references if you are changing modalities HERE

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