If you haven’t completed or wish to re-do Open WOD 19.1, you may prepare and do that during any class that ends prior to 6:00 p.m.

For those who’ve completed 19.1:

FULL SEND

3 Rounds: 50 Double-Unders 5 Rope Climbs 50 Double-Unders 15 Thrusters (135/95) 

STRENGTH

0-7:00

Build to a heavy Pausing (3 sec in the bottom) Overhead Squat

7:00-15:00

Back Squat 

5 reps @ 72% 1RM Back Squat

4 reps @ 77% 1RM Back Squat

3 reps @ 82% 1RM Back Squat

1 rep @ 86% 1RM Back Squat

1 rep @ 89% 1RM Back Squat

1 rep @ 92% 1RM Back Squat