* The Open Is Coming HERE

WOD:

1) Jerk Complex: 1 Complex Every 90 seconds for 12 sets

1 Complex consists of 1 Push Press, 1 Push Jerk, 1 Split Jerk. Start around 60% of your 1RM Push Press, build as heavy as deemed fit.

2) AQAP:

90 Wall Balls 20/14

60 Shoulder-to-Overhead 95/65

30 Burpee Lateral Bar Hops

Extra Work:

3) Front Plank: Accumulate 5 minutes

Keep track of total time and attempts to complete.

4) Row: 4 x 1000m

Rest 3 minutes between intervals. Goal is fastest consistent pace.

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

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