* 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) Front Rack Split Squats: 5/side Every 2:00 x 5 sets

Warm-up as needed. Start around 30-40% of your 1RM Front Squat. Perform all 5 reps on one leg before switching to the other. Build as heavy as deemed fit.

2) Russian Kettlebell Swings: 20 Reps Every 2:00 x 5 sets

This should be done as a continuation of your Split Squats starting at 10:00 on the clock. Work as heavy as possible, focus on maximum hip hinge, and minimal knee bend.

3) 10 minute AMRAP:

9 Thrusters 65/45

35 Double-unders

Extra Work:

4) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

5) Kipping Pull-ups: 10 minutes Practice

Work on any facet of a Kipping Pull-up.

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