DATE – Thursday Aug 7th


Warm-up: Dynamic lengths + squat prep


Mobility: Lacrosse ball glues + pre-squat hip opener stretch


WOD A) Back Squat  – Every 2 minutes x 7 sets (14min)

60% x 3

70% x 3

75% x 2

80% x 2

80-85% x 1

85-90% x 1

90-95% x 1


Rest 2-3 min, then WOD B.


WOD B) Back Squat – AMRAP @ 75% of 1RM (@ 2,0,X,1)


You must maintain a consistent tempo on this set with only a 1 second pause at the top of each rep. Just enough time to breath and brace. No waiting around for you legs to recover… If you take longer than this your set is over! Stop 1-2 reps short of failure, or when you feel your form is deteriorating.


WOD C) 3 rounds for NFT:

12-15 x Weighted hip extensions (@3,1,1,1)

Rest 30-45s

8-10 x Strict Toes to bar (attempt a controlled decent if possible / sub hollow straight leg raise and lift)

Rest 30-45s