* OPEN  WORKOUT 14.5 IS COMING QUICK AND WE ARE ENDING THE OPEN WITH A BANG. REDLINE CLOTHING WILL BE UP TO SETUP A BOOTH, THEY’LL BE SELLING GEAR AND PROVIDING US WITH ADULT BEVERAGES. IN ADDITION WE’D LIKE TO MAKE THIS A POTLUCK SO BRING SOMETHING ALONG, AND IF THE WEATHER IS NICE ENOUGH TO GET ABOVE SAY FREEZING, WE’LL FIRE UP THE GRILL AS WELL. COME IN CHEER ON YOUR FRIENDS, HAVE A BEER, SOME FOOD AND HANG OUT, HOPE TO SEE LOTS OF YOU IN ON FRIDAY, MARCH 28TH!

WOD:

1a) 5 minute AMRAP:

5 Shoulder-to-Overhead 155/105

10 Box Jumps 24/20

Rest 3 minutes

1b) 5 minute AMRAP:

7 Front Squats 155/105

10 Pull-ups

Rest 3 minutes

1c) 5 minute AMRAP:

10 Deadlifts 155/105

10 Hand Release Push-ups

Recored a score for each individual AMRAP. Don’t change bar weights, whatever bar weight you have to use for the hardest movement you use for all movements.

Extra Work:

2) Muscle-up: 10 minutes Practice

Work on any facet of a Ring Muscle-up

3) Hip Extension: 4 x 12

Rest 90 seconds between sets. Weight as able/deemed fit.

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

Post Results/Thoughts To Comments