*2019 Events Breakdown HERE

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

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

10 D-Ball Bear Hug Lunges +

10 Banded Pull Throughs

Use a weight and band tension you can maintain for all 7 sets. For the Pull-Throughs focus on position over speed/tension. Lunges can be done forward or reverse step, athletes choice.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

10 Dumbbell Sumo Stance Romanian Deadlifts +

10-15 Abmat Sit-ups

Use weights and pick a rep quantity for the Sit-ups that you can maintain for all 7 sets. For the Deadlifts focus on position over loading.

2) 10 minute AMRAP:

21/15 Calories Ski/Bike/Row/Run

21 Kettlebell Hang High-Pulls 53/35

21 Ring Rows

Extra Work:

3) Seated Single Arm Cable D-Handle Row: 3 sets of 20/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

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