*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 7 sets:

10 Alternating Jumping Lunges

+

30 second Bottom of Good Morning Hold w/Empty Barbell

Focus on explosiveness on the lunges and positioning on the Good Morning hold.

2) Every 1:30 x 7 sets:

50ft Double Kettlebell Overhead Carry

+

100ft Double Kettlebell Front Rack Carry

+

150ft Double Kettlebell Farmers Carry

Performed as a complex. No setting the bells down, same weight for all 3 movements.

3) 3-3-4 minute AMRAP – 1 minute Rest:

30 Wall Balls 14/8

20 Knees-up

Max Ball Slams 40/30

Extra Work:

4) Single Arm D-Handle Cable Pull Down: 4 sets of 10/side

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

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