*The Open Is HERE

WOD:

1) Back Squat: Every 2:30

5 @ 65-75%

5 @ 75-85%

3 @ 80-90%

2 @ 85-95%

1 @ 95-105%

Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

2) Front Squat: Every 2:00

4 @ 60-70%

4 @ 70-80%

4 @ 75-85%

4 @ 80-90%

This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

3) 8 minute AMRAP:

6 Deadlifts 115/75

12 Burpee Lateral Bar Hops

24 Air Squats

Extra Work:

4) Hip Extension: 4 sets of 10

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

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