*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) Row: 3 x 2k @ 105-110% of PR Pace

Rest 4 minutes between sets. Example pacing, if your 2K PR pace is 1:40 (100 seconds), perform these at a 1:45-1:50 (105-110 seconds) pace. Pick pacing you can maintain for all 3 sets.

2) 1 Pause Front Squat + 2 Front Squats: Every 2:00 x 7 sets

Warm-up as needed. Build as heavy as deemed fit. Reference 1/22/18 for loading.

3) 1 Pause Back Squat + 2 Back Squats: Every 2:00 x 5 sets

Warm-up as needed. Build as heavy as deemed fit. Reference 1/22/18 for loading.

4) 7 minute Up Ladder:

3 Hang Power Cleans 185/135

10 Double-unders

Workout is 3+10, 6+20, 9+30, and so on until 7 minutes is up.

5) Camber Bar Split Squats: 4 sets of 8/side

Rest 2-3 minutes between sets. Heavy as possible.

6) Elevated Kettlebell Sumo Stance Romanian Deadlift: 3 sets of 15

Rest 90-120 seconds between sets. Stand on risers to maximize range of motion.

7) Banded Hamstring Curls: 100 Reps

Focus on activation over speed.

8) Reverse Hyper: 3 sets of 20

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

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