*The Open Is HERE

**Thursday Night Sefton will be staying at the gym to watch the Open announcement. Anybody who would like to come in and watch please join!

WOD:

1) Push Press (7-5-5-3-3-3-2): 1 sets Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 10 minute EMOTM:

Odd – 10-20 Abmat Sit-ups

Even – 30 seconds Double Kettlebell Overhead Hold

This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Pick a number of Sit-ups you can maintain for all 5 sets. Double Kettlebell Holds perform as heavy as possible, if there aren’t enough Kettlebells perform with Dumbbells.

3) 12 minute AMRAP:

12 Wall Balls 14/8

12 Box Jump Overs 24/20

12 Dumbbell Shoulder-to-Overhead 35/25

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 15/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 HERE