*The Open Is HERE

WOD:

1) Deadlift: 7 reps Every 3:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit through the course of the 5 sets. All reps should be Touch-and-Go.

2) Single Leg Box Step-ups @ 20″: 8 reps/side Every 1:30 x 4 sets

This should be done as a continuation of the Deadlift series, starting your first set of Step-up at 15:00 on the clock. Bar is held in the front rack. Load as heavy as possible.

3) AQAP:

16-12-8-4 Alternating Single Arm Dumbbell Snatch 70/50

4-3-2-1 Rope Climbs 15ft

Extra Work:

4) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

5) Row: 8 x 500m

Rest 2 minutes between sets. Goal is fastest consistent pace.

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