*The Open Is HERE

** Thursday Night Sefton will be staying at the gym to watch the Open announcement. Anybody who would like to come in and watch please join!

WOD:

1) Snatch Balance: 4 sets of 3

Rest 90-120 seconds between sets. Build as heavy as deemed fit.

2) Halting Jerk: 1 Rep Every 1:00 x 15 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Hold the bottom of the dip for 2 seconds.

3) Speed Bench: 2 reps Every 1:00 x 12 sets

Warm-up as needed. Use approximately 40% of your 1RM for Barbell Weight. For Bands, 1 Orange Band if your around 225lbs or less, 1.5 Bands around 300lbs, and 2 bands around 400lbs. Goal is absolute speed, both down and up. Use a yoga mat, or other pad on your sternum so that you can actively pull the bar down and get the most reflex out of the bottom. Add 5% bar weight from last week. Weight should stay consistent across all 12 sets.

4) 3 rounds AQAP:

40 Wall Balls 20/14

30 Calories Assault Bike

20 Bar Facing Burpees

Don’t approach this at full blown Met-con pace, hit it at 80-90%.

5) Double Kettlebell Overhead Carries: 8 x 50 ft

Rest 60 seconds between sets. Heavy as possible.

6) Kroc Rows: 3 sets of 20/side

Rest 90-120 seconds between sets. Heavy as possible.

7) L-Sit: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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