* 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:

1) Back Squat: 3-3-3-3-3

Warm-up as needed. Rest 90-120 seconds between sets. Build  as heavy as possible. Your 4 non-maximal sets should be within 80% of your Max set for the day. You should be looking to hit 90+% for a Triple.

2) Back Rack Alternating Lunges: 3 x 8/side

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. This is a total of 16 reps, alternate each rep.

3) 12 minute AMRAP:

50 Wall Balls 20/14

40 Bar Facing Burpees

30 Clean and Jerks 135/95

Max Muscle-ups

Sub for Muscle-ups is Pull-ups, Chest-to-bar if you have them.

Extra Work:

4) Handstands: 10 minutes

Work on any facet of a Handstand, push-ups, holds, walks, etc.

5) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

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

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