WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 5 Inchworm w/Push-up

Station 2 – 5 Deadlifts + 5 Clean High-Pulls + 5 Hang Power Clean

Station 3 – 40 seconds Ski/Bike/Row

Increase tempo on the machine each round to get your heart rate up.

1b) 14:00 – 21:00 – Every 1:00 x 7 sets: 2 Speed Deadlifts @ 50% of 1RM

Focus on moving the bar fast. Set the bar Dead on the floor and reset your hips between lifts.

1c) 24:00 – 31:00 – 7 minute AMRAP:

20 Dumbbell Hang Power Cleans 35/25

10 Calories Ski/Bike/Row

Dumbbell loading should allow for unbroken sets to start.

1d) 34:00 – 45:00 – 11 minute AMRAP:

3 Deadlifts 115/75

3 V-Ups

3 Burpees

Workout is 3+3+3, 6+6+6, 9+9+9 until 11 minutes is up.

No Accessory work will be programmed for Saturday’s during the Open. For those participating in the Open, a reminder we will be programming the workout for class on Monday’s. For those competitively participating in the Open we encourage you to join the other athletes on Saturday, otherwise fit it in on whatever day fits best for you.

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