*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) 21 minute EMOTM:

1 – 40 seconds Ski/Bike/Row/Run

2 – 100ft Heavy Sandbag Carry

3 – 5-8 Double Kettlebell Overhead Squat

Pick efforts/loading that you can maintain for all 7 sets.

2) Every 1:30 x 7 sets: Snatch High-Pull + Hang Snatch High-Pull + Hang Muscle Snatch + Overhead Squat

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

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

Continue to build loading from the first complex. Halt just below the knee for 3 seconds. Both reps full Squat.

4a) 3 rounds AQAP:

15 Power Snatch 75/55

12 Burpee Box Jump Overs 24/20

9 Chest-to-bar Pull-ups

Rest 5 minutes

4b) 3 rounds AQAP:

5 Muscle-ups

25 Wall Balls 20/14

50 Double-unders

Scale as needed.

5) Weighted Chin-up: 5 sets of 3

Rest 2-3 minutes between sets. Heavy as possible.

6) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one.

7) Seated Neutral Grip Cable Row: 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