*The Open Is HERE

** Thursday Night Sefton will be staying at the gym to watch the Open announcement. Anybody who would like to come in and watch please join!

WOD:

1) Push Press (7-5-5-3-3-3-2): 1 sets Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 10 minute EMOTM:

Odd – 8-15 Toes-to-bar/Knees-to-armpits/Knees-up

Even – 30 seconds Double Kettlebell Overhead Hold

This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Pick a variation of the trunk movement that you can kip and maintain good positioning. Double Kettlebell Holds perform as heavy as possible, if there aren’t enough Kettlebells perform with Dumbbells.

3) 12 minute AMRAP:

12 Wall Balls 20/14

12 Box Jump Overs 24/20

12 Dumbbell Shoulder-to-Overhead 50/35

Extra Work:

4) Double Bent Over Dumbbell Row: 4 sets of 10

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

5) Row: 10 x 30 Calories

Rest 90 seconds between sets.

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