* New Classes starting June 6th HERE

WOD:

1) Front Squat: 7 reps Every 2:30 x 4 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/2/16 for loading.

2) Back Rack Box Step-ups: 10/side @ 20″ Every 3:00 x 3 sets

This is done as a continuation of your Front Squats, starting at 10:00 on the clock. 20″ is a generic height, pick a box height that puts your knee in line with your hip, i.e. parallel when on the box. Perform all 10 reps on one leg before switching.

3) AQAP

10-8-6-4-2 Hang Power Cleans 135/95

4-8-12-16-20 Wall Balls 20/14

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

5) Overhead Therapy Squats: 50 for time

These should be done slow, and should have you trembling. This should take approximately 10 minutes.

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