*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:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets:

5 Strict Press + 5-10 Push-ups or Ring/Bar Dips

Strict Press performed from the floor. Work to build your loading each set. For the Push-up/Dip pick a movement and quantity of reps that you can maintain for all 5 sets.

1b) 10:00 – 20:00 – 8 minute AMRAP:

10 Deadlifts 95/65

20 Box Jumps 24/20

2 minute Rest period after finishing to transition to your next part.

1c) 20:00 – 30:00 – Every 2:00 x 5 sets:

5-10 Knees-up/Toes-to-bar + 5 Pendlay Row

Pick a rep count you can maintain for the Knees-up/Toes-to-bar. For the Pendlay Row build loading as deemed fit, these are done each rep from a Dead Stop on the floor.

1d) 30:00 – 38:00 – 8 minute Up Ladder:

3 Kettlebell Swings 35/26

3 Abmat Sit-ups

Work goes 3+3, 6+6, 9+9, and so on until 8 minutes is up.

Extra Work:

2) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on quality not speed.

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