* The Open Is Coming HERE

WOD:

1) Front Squat: 5 sets of 5

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

2) Dumbbell Bulgarian Split Squats: 3 sets of 8/side

Rest 90-120 seconds between sets. Alternate legs each rep. Goal is heavier than last week.

3) 21-15-9 – AQAP:

Thrusters 45/35

Ring Rows

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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

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