*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) Every 1:30 x 14 sets:

Odd – 2 Deadlifts

Even – 30 second D-Ball Hold

Warm-up as needed. Build loading from last week. Work as heavy as possible on the D-Ball Holds.

2) 1-2-3-4-5-6-7-8-9-10 – AQAP:

Dumbbell Front Squats 25/15

Bar Facing Burpees

Extra Work:

3) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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