*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) “18.1″ – 20 minute AMRAP:

8 Toes-to-bar

10 Single Arm Dumbbell Hang Clean + Press 50/35

14/12 Calories Row

Dumbbell is 5/side.

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

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

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

Continue to build loading from complex 1.

4) Assault Bike: 50/40 Calories Every 5:00 x 8 sets

Work for consistent efforts/pacing.

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