*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:

1a) 7 minute AMRAP:

7 Pull-ups

21 Air Squats

Rest 3 minutes

1b) 7 minute AMRAP:

7 Burpees

21 Kettlebell Swings 53/35

Rest 3 minutes

1c) 7 minute AMRAP:

 15 Air Squats

12 Kettlebell Swings 53/35

9 Pull-ups

6 Burpees

Extra Work:

2) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip.

3) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

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