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

WOD:

1) 30 minute AMRAP:

21 Overhead Squats 95/65

18 Push-ups

15 Pull-ups

12 Power Snatch 95/65

9 Burpee Lateral Bar Hop

6/side Front Rack Lunge 95/65

3 Rope Climbs 15ft

Extra Work:

2) Sled Drag: 400m @ Bodyweight

Scale load as needed, stimulus is to be walking smooth and steady the entire time.

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

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