*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) Bench Press – Every 2:30:

5 @ 60-65%

5 @ 65-75%

2 sets of 5 @ 70-80%

Warm-up as needed. Pick weights based on feel.

2) Strict Press – Every 2:30:

5 @ 60-65%

5 @ 65-75%

5 @ 70-80%

Warm-up as needed. Pick weights based on feel.

3) Deadlift:

5 @ 60-70%

5 @ 65-75%

5 @ 70-80%

5 @ 75-85%

Warm-up as needed. Pick weights based on feel.

4) Every 5:00 x 6 sets:

400m Run

50 Double-unders

10 Kipping Handstand Push-ups

Scale as needed. Efforts should be 3:00 at the longest.

5) Kneeling Split Single Arm Dumbbell Press: 4 sets of 8/side

Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Heavy as possible.

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