* The Open Is Coming HERE

WOD:

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

Warm-up as needed. Reference 1/27/17 for loading. Build as heavy as deemed fit. Pause in the bottom of the Squat for 3 seconds, no bounce to get out of the whole.

2) Front Squat: 7 Reps Every 3:00 x 3 sets

This should be done as a continuation of your Pause Squats starting at 10:00 on the clock. Reference 1/27/17 for loading.

3) 15 minute AMRAP:

15 Wall Balls 20/14

12 Alternating Single Arm Dumbbell Snatch 35/25

9 Knees-to-armpits

Extra Work:

4) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load if able.

5) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

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