*Week 4 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM

WOD:

1) Muscle Clean: 7 sets of 1.1.1

Rest 90-120 seconds between sets. Build to an 80-90% effort for the day. Drop and reset between each reap.

2) Every 2:00 x 5 sets:

3 Pause Front Squats +

Warm-up as needed. Pause in the bottom of the Squat for 2-3 seconds on each of the first 2 reps.

3) Every 2:00 x 5 sets:

3 Pause Back Squats +

Warm-up as needed. Pause in the bottom of the Squat for 2-3 seconds on each of the first 2 reps.

4) 3 sets of:

5/side Double Kettlebell Front Rack Bulgarian Split Squat +

20 second/side Static Lunge Hold

Rest 90-120 seconds between sets. Focus on quality and activation, not speed.

5) Suitcase KB/DB Farmers Carry: 4 sets of 100ft/side

Rest 60 seconds between sides. Heavy as possible.

6) Row:

A – 5 minute Warm-up Pace – Damper @ 1 – No Foot Straps

B – 4 sets of 750m @ 2K Pace/250m Active Recovery

C – 5 minute Cool Down

No rest between sets on Part B. Work on consistent pacing for each respective piece.

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