* The Open Is Coming HERE

WOD:

1) Pause Front Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM. Reference 1/20/17 for loading. Build as heavy as deemed fit. Hold for 3 seconds in the bottom of the squat. No bounce to get up.

2) Front Squat: 10 Reps Every 3:00 x 3 sets

This should be done as a continuation of your Front Squat starting at 10:00 on the clock. Reference 1/20/17 for loading. Build as heavy as deemed fit.

3) 8 minute AMRAP:

15 Wall Balls 14/8

3 Rope Sit-to-stand

Extra Work:

4) Band Pull Aparts: 100 Not For Time

Switch between Over and Underhand every 10 reps. Focus on positioning and activation over speed.

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