*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) Every 1:30 x 14 sets:

Odd – 4 Deadlifts

Even – 6/side Single Leg Kettlebell Deadlifts

Warm-up as needed. Work to build heavier than last week on the Deadlift. For the Single Leg KBDL’s focus on position over loading. Goal should be to perform all reps on 1 side without putting your foot down to balance, and then switching.

2) 20 minute AMRAP:

8 Knees-up

10 Single Arm Dumbbell Hang Clean + Press 25/15

14/12 Calories Ski/Bike/Row

Extra Work:

3) Single Arm Kettlebell Z-Press: 4 sets of 8/side

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Perform all reps on 1 side before switching to the other.

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