* The Open Is Coming HERE

WOD:

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

Warm-up as needed. Start around 60-70% of your 1RM and build as heavy as deemed fit. 3 second pause in the bottom. No bounce to get out of the hole. Reference 1/16/17 for loading.

2) Back Squat: 10 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. Build as heavy as deemed fit. Reference 1/16/17 for loading.

3) 4 rounds for Max Reps:

40 seconds V-Ups

20 seconds Rest

40 seconds D-Ball Over the Shoulder 100/70

20 seconds Rest

40 seconds Double-unders

20 seconds Rest

Extra Work:

4) D-Ball Box Step-ups: 3 sets of 10/side @ 100/70

Setup box height so Knee is in line with the Hip Joint. Ball is held in the Bear Hug Position. Alternate reps. Rest 2-3 minutes between sets.

5) Row: 5 x 500m @ 1K Pace

Rest 3 minutes between efforts.

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