* Pull-up Clinic HERE

** Hoodie and T-Shirt Order HERE

*** The Open Is Coming HERE

WOD:

1) Back Rack Split Squat: 5 sets of 5

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on one leg before switching to the other.

2) Standing Triple Jump: 1 Attempt EMOTM x 10 sets

Starting from a standing position jump forward landing on 1 foot and bounding, then landing on the other foot and bounding for a finish distance. Goal is max distance.

3) 3 rounds for Max Reps:

60 seconds Max Calories Rowed

30 seconds Rest

60 seconds Max Kettlebell Swings 35/26

30 seconds Rest

60 seconds Max Ring Rows

30 seconds Rest

Extra Work:

4) Banded Pull Throughs: 3 sets of 15

Rest 90-120 seconds between sets.

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

Post Results/Thoughts To Comments

Getting you ready for the Open!