* The Open Is Coming HERE

WOD:

1) 21 minute EMOTM:

Movement 1 – 5 Deadlifts

Movement 2 – 5 Broad Jumps

Movement 3 – 5/side Single Arm Dumbbell Row

Warm-up the Deadlift as deemed fit. Reference last week for loading. Build as heavy as deemed fit. Broad Jumps focus on being as explosive as possible. For Dumbbell Rows focus on being nice and strict.

2) 5 minute AMRAP:

10 Front Squats 65/45

10 Shoulder-to-Overhead 65/45

Extra Work:

3) Hollow/Superman Kips: 10 minute EMOTM

Work on your positioning and shoulder activation. Pick a rep count you can maintain for all 10 sets.

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