* The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) Every 5:00 x 5 rounds:

2 Snatches 225/155

400m Run

6 Clean and Jerk 225/155

Scale as needed. You should have a couple minutes Rest upon completion so pick an appropriate loading.

2a) 3 rounds AQAP:

21 Wall Balls 20/14

7 Muscle-ups

Immediately Into

2b) 3 rounds AQAP:

21 Wall Balls 20/14

14 Toes-to-bar

Rest as needed.

3) Strict Chest-to-bar Pull-ups: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets.

4) D-Ball Bear Hug Carry: 400m @ 100/70

Keep track of time and attempts to complete.

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