* The Open Is Coming HERE

WOD:

1) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

2) 10 minute AMRAP:

5 Thrusters 95/65

10 Pull-ups

20 Double-unders

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Keep it strict. Heavy as possible.

4) GHD Sit-ups: 3 sets of 15-30 reps

Rest 90-120 seconds between sets.

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

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