*Fall/Winter Holiday Schedule HERE

**Reminder that there will be some price changes as of 1/1/18 for some members HERE

WOD:

1) Back Squat – Every 2:30:

5 @ 60-65%

3 @ 65-75%

2 @ 75-85%

2 @ 85-95%

1 @ 90-100%

1 @ 95-105%

Warm-up as needed. Pick weights based on feel.

2) Front Squat – Every 2:30:

5 @ 60-65%

5 @ 60-70%

2×5 @ 65-75%

Pick weights based on feel.

3) 5 rounds AQAP:

10 Deadlifts 155/105

30 Double-unders

Extra Work:

4) Double Dumbbell Overhead Split Squat: 4 sets of 8/side

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

5) Banded Pull Through: 3 sets of 30

Rest 90-120 seconds between sets.

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