*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 – 50ft Farmers Carry + 30 second Bar Hollow Hang

Even – 1/side Kettlebell Turkish Get-up

Warm-up as needed. Pick a weight and stick with it for the Farmers Carry. Turkish Get-up’s build as heavy as deemed fit. Start on your non-dominant arm.

2) 10 minute AMRAP:

50 Heavy Rope Single-unders

15 Ball Slams 40/30

10 Ring Rows

Extra Work:

3) Seated Neutral Grip Cable Row: 3 sets of 20

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

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