*The Open Is HERE

WOD:

1) Lateral Single Leg Crossover Box Jump: 5/side Every 1:00 x 10 sets

Warm-up as needed. Start with a low box and build as deemed fit. Standing on the foot farthest from the the box jump laterally off one foot landing on the foot closest to the box. At no time should both feet touch the ground. Perform 5 reps on one side, then 5 reps on the other side.

2) Renegade Row: 5 Reps Every 1:00 x 5 sets

This is a running clock, your first set of rows starts at the end of the last set of Box Jumps. Load as heavy as possible. 1 Rep consists of 1 Push-up + 1 Dumbbell Row on each arm.

3) Active Pull-up Bar Hang: 30 Seconds Every 1:00 x 5 sets

This again is a running clock, and builds from the Dumbbell Rows. All in total parts 1-3 should take 20 minutes. For this make sure your scapulas are engaged into a solid hanging position. If you can’t hold for 30 seconds straight, work to accumulate 30 seconds each minute.

4) 10 minute AMRAP:

10 Ring Rows

15 Kettlebell High-pulls

30 Single-unders

Extra Work:

5) Abmat Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

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