WOD:

1) “Open 14.1” – Retest – 10 minute AMRAP:

30 Double-unders

15 Snatch 75/53

Retest this workout if you are not happy with your score, or feel like you have more in the tank. If you are happy with your score, perform your Squats first and then “Hawks.”

2) Back Squat: 8 @ 65%, 6 @75%, 4 @ 85%, 4 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets.

3) Front Squat: 5 @ 70%, 4 @ 80%, 3 @ 85%, 3 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets.

4) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

5) Handstand Push-ups: 10 minutes EMOTM

Work on any variation. 

6) Chest-to-bar Pull-ups: 10 minutes Practice

Work on Butterfly C2B’s. Don’t accumulate more than 30 reps.

7) Row: 5 x 500m

Rest 40 seconds between intervals. Row at your 2K pace, no slower, no faster.

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

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