*The Open Is HERE

WOD:

1) 20 minute AMRAP:

1000m Row Buy-In

Then AMRAP Remaining Time

20 Kettlebell Swings 53/35

15 Wall Balls 20/14

10 Pull-ups

Extra Work:

2) Band Pull Aparts: 4 sets of 15 Overhand + 15 Underhand

Rest 90-120 seconds between sets. Focus on positioning and activation, not speed.

3) Toes-to-bar: 10 minutes Practice

Work towards a Kipping variation of either Knees-up, Knees-to-armpits, or Toes-to-bar.

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