*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) Bench Press – Every 2:30:

5 @ 60-65%

3 @ 65-75%

2 @ 75-85%

2 @ 85-95%

1 @ 90-100%

1 @ 95-105%

Pick weights based on feel.

2) Strict Press – Every 2:30:

5 @ 60-65%

5 @ 60-70%

2×5 @ 65-75%

Pick weights based on feel.

3) Deadlift:

5 @ 65-75%

5 @ 75-85%

3 @ 80-90%

2 @ 85-95%

1 @ 95-105%

Pick weights based on feel. Be smart, if your not a tight, confident deadlifter don’t push your max with the Open starting in two days.

4) Every 4:00 x 5 sets:

5 T+G Squat Clean Thrusters

Build loading as deemed fit.

5) 5 sets of:

30/20 Calories Assault Bike

15 Kipping Handstand Push-ups

Rest 2 minutes between sets. Keep track of time to complete each set.

6) Paralette Tempo Push-ups: 4 sets of 6-8 reps

Rest 90-120 seconds between sets. 3-4 second descent on each rep

7) 3 sets not for time:

20 GHD Sit-ups

1 minute Table Hold

30 second Heavy Sand Bag Hold

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