* The Open Is Coming HERE…Note for  Friday’s through 3/24 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) Snatch Grip Jerk + 10 second Support: 10 sets of 1

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

2) Bench Press: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM and build as heavy as deemed fit.

3) Behind the Neck Snatch Grip Sotts Press: 4 sets of 5

Rest 90-120 seconds between sets. Heavy as possible.

4) 28 minute EMOTM:

Station 1 – 10-20 Calories Row

Station 2 – 5 D-Ball Over Shoulder 150/10

Station 3 – 2 Rope Climbs 15ft

Station 4 – 10 Bar Facing Burpees

Scale output as needed to get a consistent 7 rounds.

5) L-Sit: Accumulate 3 minutes

Keep track of time and attempts to complete.

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