* 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) Every 2:00 x 7 sets: 5 Bench Press + 5-15 Pull-ups/Ring Rows

Warm-up as deemed fit. Start around 60-70% of your 1RM for the Bench Press. For the Pull-up/Ring Row pick a quantity of reps you can maintain for all 7 sets. Pull-ups can be strict, kipping, chest-to-bar, etc.

2) 4 rounds for Max Reps:

1 minute Kettlebell Swings 35/26

1 minute Box Jumps 24/20

1 minute Row/Bike/Ski

Extra Work:

3) Single Arm Dumbbell Row: 3 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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