* The Open Is Coming HERE

WOD:

1) 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.

2) 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. 

3) 8 minute AMRAP:

15 Abmat Sit-ups

12 Wall Balls 14/8

9 Dumbbell Thrusters 25/15

Extra Work:

4) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load if appropriate.

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