*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) Farmers Carry: 200ft Every 2:00 x 5 sets

Pick a weight you can perform unbroken.

3) 7 minute Up Ladder:

3 Thrusters 65/45

3 Pull-ups

Extra Work:

4) Dumbbell Z-Press: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

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