*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) 20 minute EMOTM:

1 – 40 seconds Ski/Bike/Row/Run

2 – 5 High Box Jumps

3 – 40 seconds Ski/Bike/Row/Run

4 – 5 Double KB Deadlift + 50f Farmers Carry

Pick reps/output you can maintain for all 5 cycles.

2) Muscle Snatch + Hang Muscle Snatch + 2 Snatch Push Press + Overhead Squat: Every 1:30 x 7 sets

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

3) 2 Snatches + Hang Snatch: Every 1:30 x 7 sets

Continue to build loading from complex 1. Drop and reset between the two Snatches. All reps full Squat.

4a) 3 sets:

15 Thrusters 100/65

15 Chest-to-bar Pull-ups

Rest 2 minutes between sets

Rest 5 minutes

4b) 3 rounds AQAP:

10 Bar Facing Burpees

15/10 Calories Assault Bike

10 D-Ball Over the Shoulder 150/100

Scale as needed.

5) L-Sit: Accumulate 3 minutes

Keep track of time and attempts to complete.

6) Wide Grip Lat Pull-Down: 3 sets of 30

Rest 90-120 seconds between sets. Use a weight you can be strict for the first 20 reps, and then use some body momentum as needed to finish the final 10 reps.

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