*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) Every 1:30 x 7 sets:

5 High Box Jumps

+

20 second Assault Bike Sprint

Start at a moderate height on the box. Build as deemed fit, but be careful as your legs fatigue.

2) Every 1:30 x 7 sets:

3/side Dumbbell Renegade Row

+

100ft Dumbbell Front Rack Carry

Renegade Row is a Push-up + a Row on each side.

3) 10 minute AMRAP:

20 Wall Balls 14/18

15 Ring Rows

10 Double Dumbbell Ground-to-Overhead

For the Dumbbells you can either Clean + Jerk or Muscle Snatch from between the legs.

Extra Work:

4) Pausing Wide Grip Cable Lat Pull Down: 4 sets of 8

Rest 2-3 minutes between sets. Heavy as possible. Pause at the chest for 3 seconds.

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