*Cleaning out the Cubbies HERE

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets:

5 Push Press +

30 second Hollow Hold

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

1b) 10:00 – 18:00 – 8 minute AMRAP:

10 Calories Ski/Bike/Row/Run

20 Push-ups

Scale as needed. 2 minutes rest after this.

1c) 20:00 – 30:00 – Every 2:00 x 5 sets:

5 Bent Over Rows +

30 second Hollow Hold

Start around 50-60% of your bodyweight and build as heavy as deemed fit.

1d) 30:00 – 38:00 – 8 minute AMRAP:

10 Calories Ski/Bike/Row/Run

10 Burpees

Extra Work:

2) Dumbbell Skull Crushers: 4 sets of 15

Rest 90-120 seconds between sets.

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

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