The exercises expected in week 4 of the Open have been whittled down to the thruster, deadlift, the wall ball, the double under, rowing and the HSPU. Perhaps a chipper will come our way so we may need to get used to big volume sets and how to partition them so our rest periods remain small and our movement is tight and fast and wont leak power. The wod today is basic low skill interval work but focus on pushing hard for 3 minutes and maintain a steady output for all 5 rounds. Goat Day will feature as always on Friday.


Every 90 seconds

7 Thruster (42.5/30)

30 Double Under

5 Rounds


” Feed the Machine ”

5 x 3:00/3:00 rest

15 Cal Bike

15 KBS (32/24 kg )

MR Burpee (to 6″ jump)