*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) “18.4” – AQAP or 9 minute AMRAP:

21-15-9 Deadlifts 225/155

21-15-9 Handstand Push-ups

Into

21-15-9 Deadlifts 315/205

50ft-50ft-50ft Handstand Walk

Have fun.

2) Halting Clean High-Pull + Muscle Clean + Front Squat + Push Press: Every 1:30 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Halt below the knee for 3 seconds.

3) Clean Pull + Clean + Hang Clean: Every 1:30 x 7 sets

Continue to build loading from Complex #1.

4) Front Squat: 3 sets of 10

Rest 2-3 minutes between sets. Work heavy, but not maximal.

5) 30 minute EMOTM:

Odd – 20/15 Calories Row Erg

Even – 15/12 Calories Ski Erg

Scale as needed.

6) 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