* OPEN  WORKOUT 14.5 IS COMING QUICK AND WE ARE ENDING THE OPEN WITH A BANG. REDLINE CLOTHING WILL BE UP TO SETUP A BOOTH, THEY’LL BE SELLING GEAR AND PROVIDING US WITH ADULT BEVERAGES. IN ADDITION WE’D LIKE TO MAKE THIS A POTLUCK SO BRING SOMETHING ALONG, AND IF THE WEATHER IS NICE ENOUGH TO GET ABOVE SAY FREEZING, WE’LL FIRE UP THE GRILL AS WELL. COME IN CHEER ON YOUR FRIENDS, HAVE A BEER, SOME FOOD AND HANG OUT, HOPE TO SEE LOTS OF YOU IN ON FRIDAY, MARCH 28TH!

WOD:

1) 20 minutes EMOTM: Odd, Movement of Choice, Even, Movement of Choice

Work on anything you’d like, the movements should just be weaknesses. Keep your reps/work to no more than 20 seconds unless you are working on Double-unders.

2) 6 rounds for Max Reps:

30 seconds Push-ups

30 seconds Rest

30 seconds Dumbbell Box Step-ups 35/25 @ 24/20

30 seconds Rest

Extra Work:

3) Single Leg KB Deadlift: 3 x 12/side

Rest 90 seconds between sets. Heavy as possible.

4) Assault Bike: 20 minute time trial

Record calories completed.

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

Post Results/Thoughts To Comments