*The Open is Coming…And We Won’t Be Participating HERE

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/28/18 for loading.

1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 5 Back Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/28/18 for loading.

1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 7/side Front Rack Box Step-ups

Work light and focus on activation and not pushing off with the trailing leg. Use a box height that puts your knee and hip in line when foot is on the box. Perform all reps on 1 side before switching to the other. Reference 12/28/18 for loading.

2) 3 rounds AQAP:

24 Deadlifts 135/95

12 Bar Facing Burpees

6 Front Squat 135/95

Extra Work:

3) Hip Thrusts: 3 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

4) Run – 7 sets of:

200m Hard

400 Easy

Work for consistent paces across the respective efforts.

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