Register HERE if you plan to attend our WOD to WIN benefit on Sept. 24! 100% of registration fees go to Stand Up 2 Cancer. Fully scalable WOD for all levels and we also have some amazing donations for our raffle – don’t miss out!
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Strength
Front Squat (5-3-1-AMRAP)
5 reps @ 45% / 3 reps @ 55% / 1 rep @ 65% / As many reps as possible KEEPING FORM @ 70%
*Take at least 1-2 mins rest between all 4 working sets*
Alternative: 5×5 @ moderate weight, ADD 5-10 lbs from last week
OPTIONAL SUPERSET (5 total sets): Single-Leg KB Deadlift, 6-8 reps/leg
Conditioning
5 Rounds for Time (10′ CAP):
5 Power Cleans (185/125)
10 Walking Lunges (bodyweight, total)
*Challenge yourself on the power cleans! Should be heavier than you’d normally go, but not so heavy that you hit failure*
Cool-Down
Barbell Quad Smash – 2 mins/leg
Standing Quad Stretch – 1 min/leg
Figure 4 Hip Stretch (on floor) – 1 min/leg