* The Open Is Coming HERE

Pre Class:

1) Row: 1000m, 900m, 800m…200m, 100m

Rest 1 minute between intervals. Pick a moderate pace and reduce your pace by 1 second each interval. This shouldn’t be crushing.

WOD:

2) Pause Front Squat: 1 Rep Every 1:30 x 7 sets

Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 3 second Pause in the bottom, NO bounce to come back up.

3) Front Squat: 5 Reps Every 2:00 x 4 sets

This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. 

4) 15-12-9 – AQAP:

Toes-to-bar

Wall Balls 20/14

Toes-to-bar

Dumbbell Thrusters 50/35

Extra Work:

5) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as needed.

6) Reverse Hyper: 3 sets of 20

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

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