*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) Incline Bench Press: 4 sets of 6

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

2) 2 Power Clean + 2 Hang Squat Clean + 2 Thrusters: Every 4:00 x 6 sets

Warm-up as needed. Build as heavy as deemed fit. Performed entirely as a complex.

3) Behind the Neck Jerk: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Perform in your Jerk grip. Build as heavy as deemed fit.

4) Deadlift:

5 @ 60-65%

5 @ 60-70%

5 @ 65-75%

5 @ 70-80%

Rest 2-3 minutes between sets. Pick weights based on a feel.

5) Paralette Handstand Push-ups: 7 sets of 3

Rest 90-120 seconds between sets. Build to a max deficit. You choose Strict or Kipping.

6) Strict Ring Dips: 3 sets of 10-20

Rest 2-3 minutes between sets. If you can perform 3 sets of 20 unbroken, add load.

7) GHD Sit-ups: 50 for time

Keep track of time and sets to complete.

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