*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) “18.5” – 7 minute Up Ladder:

3 Thrusters 100/65

3 Chest-to-bar Pull-ups

Have fun.

2) Muscle Clean + Hang Muscle Clean + Front Squat + 2 Push Press: Every 1:30 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

3) Clean + Clean + Jerk: Every 1:30 x 7 sets

Continue to build loading from complex 1. Drop and reset between Cleans. All Cleans full Squat.

4) Front Squat: 3 sets of 10

Rest 2-3 minutes between sets. Heavy but not maximal.

5) Run: 8 x 400m

Rest 3 minutes between sets. Hard, but maintainable efforts.

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