* The Open Is Coming HERE

WOD:

1) Pause Front Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM. Reference 1/20/17 for loading. Build as heavy as deemed fit. Hold for 3 seconds in the bottom of the squat. No bounce to get up.

2) Front Squat: 10 Reps Every 3:00 x 3 sets

This should be done as a continuation of your Front Squat starting at 10:00 on the clock. Reference 1/20/17 for loading. Build as heavy as deemed fit.

3) AQAP:

50-35-20 Wall Balls 20/14

6-4-2 Rope Climbs

Extra Work:

4) Band Pull Aparts: 100 Not For Time

Switch between Over and Underhand every 10 reps. Focus on positioning and activation over speed.

5) Sumo Stance Good Morning: 4 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

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