*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 – 5 Bench Press + 30 second Front Plank

Even – 100ft Double Kettlebell Overhead Carry

Warm-up as needed. Start around 60% of your 1RM for the Bench Press and build as heavy as deemed fit. Work as heavy as possible on the Overhead Carry, however if you struggle with overhead mobility work light and focus on positioning.

2) 10 minute AMRAP:

12 Calories Ski/Bike/Row

21 Thrusters 45/35

12 Calories Ski/Bike Row

21 Ring Rows

Extra Work:

3) Wide Grip Lat Pull-Down: 3 sets of 30

Rest 90-120 seconds between sets. Use a weight you can be strict for the first 20 reps, and then use some body momentum as needed to finish the final 10 reps.

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