* The Open Is Coming HERE

WOD:

1) 21 minute EMOTM:

Movement 1 – 5 Floor Press

Movement 2 – 10-20 Push-ups

Movement 3 – 20-40 second D-Ball Bear Hug Hold

For Floor Press start around 60% of your 1RM and climb as deemed fit, if you don’t know it base off your Bench Press. Push-ups work for quality over quantity, scale as needed to get at least 10 Unbroken every round. Pick a time and weight for the D-Ball that you can maintain for all 7 rounds.

2) 12 minute AMRAP:

8 Pull-ups

8 Dumbbell Hang Squat Cleans 35/25

8 Dumbbell Shoulder-to-Overhead 35/25

Extra Work:

3) Hollow Position: Accumulate 3 minutes

Keep track of time and attempts to complete.

4) Strict Weighted Chin-up: 5 sets of 5

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

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