* 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, Muscle-ups, Even, Toes-to-bar

Pick a rep count you can maintain for all 10 minutes. If you don’t have a Ring Dip, work on a Muscle-up drill or a Ring Dip.

2) Snatch: 2×2 @ 70%, 4×1 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat.

3) Clean and Jerk: 2×2 @ 70%, 4×1 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat and Split Jerk.

4) 5 rounds AQAP:

10 Power Cleans 95/65

20 Kettlebell Swings 53/35

40 Double-unders

Sub for Double-unders is 40 Single-unders and 5 Burpees

5) Hip Thrusts: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible.

6) Farmers Walk: 6 x 50ft

Rest 90 seconds between sets. Heavy as possible.

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

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