Strength
Back Squat – 4×4 @ 85%+
Conditioning
21-15-9
Front Rack Lunges 185/115lb
KB Swings 70/53lb
Burpee Box Jump Overs 24/20″
Midline
3 sets max effort GHD Sit-up Hold or Plank
WOD Notes: Lunge weight should be 55% of 1RM Front Squat (should have to break up round of 21). You may face box anyway you’d like and jump over anyway you want.
Announcement: Schedule changes for this week include…Thursday – 5:30am, 5pm & 6pm classes only. Friday – 5pm class only (no 5:30am), Saturday – Closed
