* The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) Pause Back Squat: 1 Rep Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reference 1/30/17 for loading.

2) Back Squat: 5 Reps every 2:00 x 4 sets

This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit. Reference 1/30/17 for loading.

3) 10 minute AMRAP:

10 Burpees

20 Kettlebell Deadlifts 53/35

30 Air Squats

Extra Work:

4) Box Step-ups w/Medball: 10 minutes w/20/14 @ 24/20

Perform this at a smooth and steady aerobic pace, if you have a heart rate monitor goal should be to stay in high zone 2, low zone 3.

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