Choose your work today based off of the day you will make your Open attempt. Friday – Active Rest/Mobilize, Saturday – Can do today’s WOD or Goat Work.
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A1. OHS 5-5-5-5-5
A2. TTB 5×5-10
*Work on your TTB efficiency, but keep volume low
+
For Time
15 Burpees
30 KB Swing 53/35
15 Burpees
30 Box Jumps 24/20
15 Burpees
EMOM – 16
Odd – AMRAP
3 Power Clean 135/95
9 Wall Ball
Even – Row at recovery pace
*Get off the rower at 50s into the minute
**Score total rounds completed
+
3 sets for Quality
8 RDLs
8 Barbell Bentover Row
8 BB Good Mornings
8 Wgt/Strict Pull Ups (supinated/underhand)
* Focus on movement quality, move from one movement immediately to the next. When complete rest as needed before beginning next set.
EMOM – 10
Odd – 3 Front Squat
Even – Gymnastic Skill (HSPU, MU, Pull Ups, TTB, etc) Coach will help you with rep scheme
+
AMRAP – 2
Burpees to a 6″ target
-rest 3 min
AMRAP – 2
Row for cals
-rest 3min
AMRAP – 2
Burpees to a 6″ target
DL
7-7-7-7
+
AMRAP – 10
8 Thruster 95/65
8 CTB Pull Ups
8 Box Jumps 24/20
