* The Open Is Coming HERE

WOD:

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

Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 3 second Pause in the bottom, NO bounce to come back up.

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. 

3) 15-12-9 – AQAP:

Knees-to-armpits

Wall Balls 20/14

Knees-to-armpits

Dumbbell Thrusters 35/25

Extra Work:

4) Hip Extension: 50 for time

Keep track of time and sets to complete.

5) Strict Pull-up: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets.

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