*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) Row – 5 sets of:

1000m @ Hard

500m @ Easy

Pick paces that you can maintain across all 5 sets. There is no rest between anything.

2) 1+1/4 Back Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 60-70% of your 1RM. For the 1/4 Squat you should be coming up just past parallel and then back down into the bottom.

3) 1+1/4 Front Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 60-70% of your 1RM. For the 1/4 Squat you should be coming up just past parallel and then back down into the bottom.

4) Back Box Step-ups: 5/side Every 2:00 x 4 sets

Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Setup the box so your knee is in line with your hip when on the box.

5) 3 rounds for Max Reps:

1 minute Power Clean 135/95

1 minute Calories Assault Bike

1 minute Pistol Squats

1 minute Rest

Keep track of reps completed each round.

6) Single Leg Hip Thrust: 3 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

7) Dumbbell Romanian Deadlift: 3 sets of 15

Rest 90-120 seconds between sets. Focus on position over load.

8) 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