* Pull-up Clinic HERE

** Hoodie and T-Shirt Order HERE

*** The Open Is Coming HERE

WOD:

1) Front Squat: 5 sets of 5

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

2) Dumbbell Bulgarian Split Squats: 3 sets of 8/side

Rest 90-120 seconds between sets. Alternate legs each rep. Goal is heavier than last week.

3) 10 minute AMRAP:

10 Burpee-to-target

15 Kettlebell Swings 35/26

20 Wall Balls 14/8

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Keep it strict. Heavy as possible.

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

Post Results/Thoughts To Comments