*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) 20 minute EMOTM:

1 – 40 seconds Ski/Bike/Row/Run

2 – 50ft Handstand Walk

3 – 40 seconds Ski/Bike/Row/Run

4 – 7/side Single Arm Dumbbell Overhead Squat 50/35

For the Handstand Walk perform as 25ft, turn around and another 25ft. Pick output you can maintain for all 5 rounds.

2) Every 1:30 x 7 sets: Muscle Snatch + Hang Muscle Snatch + 2 Snatch Balance

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

3) Every 1:30 x 7 sets: Snatch + Low Hang Snatch + Overhead Squat

Continue to build loading from the first Complex. No dropping the bar between reps.

4) 3-3-3-4 minute AMRAP – 1 minute Rest:

20/15 Calories Row

25 Toes-to-bar

Max Power Snatch 135/95

Scale as needed. Score is total reps for entire workout.

5) 5 sets of:

10 Burpee Box Jump Overs 24/20

5 Muscle-ups

Rest 90 seconds between sets. Goal is to hit the Burpee’s as quick as possible while minimizing your transition time onto the rings.

6) Strict Chest-to-bar Pull-up: 5 sets of 4-6 reps

Rest 90-120 seconds between sets. Add load as deemed fit.

7) Single Arm D-Handle Cable Pull Down: 4 sets of 10/side

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

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