* The Open Is Coming HERE

Pre Class:

1) Row: 3 sets of

1000m, Rest 3 minutes

500m, Rest 2 minutes

250m, Rest 1 minute

Goal is to work on consistent pacing for each distance.

WOD:

2) Pause Back Squat: 2 Reps Every 2:00 x 5 sets

Warm-up as needed. Reference 1/23/17 for loading. Build as heavy as deemed fit. Pause in the bottom of the Squat for 3 seconds, no bounce to get out of the whole.

3) Back Squat: 7 Reps Every 3:00 x 3 sets

This should be done as a continuation of your Pause Squats starting at 10:00 on the clock. Reference 1/23/17 for loading.

4) 5 rounds AQAP:

10 Power Cleans 135/95

10 Bare Facing Burpees

Extra Work:

5) Dumbbell Bulgarian Split Squats: 4 sets of 8/side

Rest 90-120 seconds between sets. Load as heavy as deemed fit.

6) Banded Pull Throughs: 3 sets of 20

Rest 90-120 seconds between sets.

7) Glute Ham Raise: 4 sets of 8

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

8) 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