* The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) Pause Front Squat: 1 Rep Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reference 2/3/17 for loading.

2) Front Squat: 5 Reps every 2:00 x 4 sets

This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit. Reference 2/3/17 for loading.

3) AQAP:

10-20-30-40-50 Single Arm Alternating Dumbbell Snatch 35/25

15 Burpee Box Jump Overs 24/20

Extra Work:

4) Good Morning: 4 sets of 15

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

5) Kipping Pull-up: 10 minutes Practice

Work on any facet of Kipping Pull-ups.

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