*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) Banded Deadlifts: 2 Reps Every 1:00 x 10 sets @ 50% of Max DL + 20-30% Band Tension

Warm-up as needed. Weight should stay fixed for all 10 sets for this. Focus on maximal bar speed. Add 10-20lbs from last week.

2) Single Leg Good Morning: 6/side Every 2:00 x 5 sets

Focus on positioning over loading, start with a PVC pipe if needed. Perform all reps on 1 side before switching to the other.

3) 9 minute AMRAP:

21-15-9 Box Jumps 24/20

21-15-9 Push-ups

Extra Work:

4) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

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