*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) Every 5:00 x 5 sets:

10 Thrusters 135/95

50 Double-unders

5 Burpee Muscle-ups

Scale as needed. Keep track of time and attempts to complete.

2) 3 rounds AQAP:

15/10 Calories Assault Bike

50ft Double Dumbbell Overhead Walking Lunges 50/35

15/10 Calorie Assault Bike

50ft Handstand Walk

Perform Lunges and Handstand Walk in 25ft stretches with turn-around. Handstand walk must be completed in 5ft increments, kicking up hands behind the starting line and traveling at least 5ft for a rep.

3) Back Squat: 3 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Build heavy, but no maximal.

4) Front Squat: 3 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Build heavy, but no maximal.

5) Sled Drag: 400m

Moderate load, focus on walking smooth and steady, heel-to-toe.

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