* The Open Is Coming HERE

Pre Class:

1) Row: 5 x 500m @ 1K Pace

Rest 3 minutes between efforts.

WOD:

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

Warm-up as needed. Start around 60-70% of your 1RM and build as heavy as deemed fit. 3 second pause in the bottom. No bounce to get out of the hole. Reference 1/16/17 for loading.

3) Back Squat: 10 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. Build as heavy as deemed fit. Reference 1/16/17 for loading.

4) 4 rounds for Max Reps:

40 seconds GHD Sit-ups

20 seconds Rest

40 seconds D-Ball Over the Shoulder 150/100

20 seconds Rest

40 seconds Double-unders

20 seconds Rest

Extra Work:

5) D-Ball Box Step-ups: 3 sets of 10/side @ 150/100

Setup box height so Knee is in line with the Hip Joint. Ball is held in the Bear Hug Position. Alternate reps. Rest 2-3 minutes between sets.

6) Sumo Stance Good Mornings: 4 sets of 15

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

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