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

WOD:

1) 25 minute AMRAP:

24 Burpees

12 Alternating Overhead Lunges 95/65

6 Power Snatch 95/65

3 Rope Climbs 15ft

Extra Work:

2) Plate Pinches: 5 x Max Hold

Rest 60 seconds between sets. Pick a weight you can hold for at least 30 seconds to start.

3) Dumbbell Bench Press: 4 sets of 15

Rest 2-3 minutes between sets. Heavy as possible.

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