*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes.

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit.

1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 5 Back Squats

Reference past weeks for loading. Build as heavy as deemed fit.

1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: 5/side Slider Reverse Lunges

We will be working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you can maintain for the entire 5 minutes. Perform these in sets of 5 and then switch legs.

2) 7 minute AMRAP:

15 Hang Power Cleans 95/65

50 Double-unders

Extra Work:

3) Hip Extension: 4 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

4) Row – 4 sets of: 1000m

Rest 90 seconds between sets. Performed each set at the following paces, Easy, Medium, Hard, Time Trial.

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