* Open  workout 14.5 is coming quick and we are ending the Open with a bang. Redline Clothing will be up to setup a booth, they’ll be selling gear and providing us with adult beverages. In addition we’d like to make this a potluck so bring something along, and if the weather is nice enough to get above say freezing, we’ll fire up the grill as well. Come in cheer on your friends, have a beer, some food and hang out, hope to see lots of you in on Friday, March 28th!

WOD:

1) 20 minutes EMOTM: Odd, Shoulder-to-Overhead, Even, Chest-to-bar Pull-ups

Work low volume on both movements, and work medium-light load on the STOH. Focus on speed, efficiency, and movement quality, not volume.

2) Snatch: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 1 @ 85%, 1 @ 90%, 2×1 @ 95%

Warm-up as needed. Rest 90-120 seconds between sets.

3) Clean and Jerk: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 1 @ 85%, 1 @ 90%, 2×1 @ 95%

Warm-up as needed. Rest 90-120 seconds between sets.

4) 3 rounds for Max Reps:

40 seconds Thrusters 100/65

20 seconds Rest

40 seconds Burpee-to-target

20 seconds Rest

Target should be 6+” out of your reach. Yes we are doing Burpees again, they’re good for you.

5) Hip Thrusts: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

6) Plate Pinches: 4 x Max Time

Rest 60 seconds. Pick a plate weight and stick with it. If you can hold for more than a minute go heavier.

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

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