*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) 1 Pause Front Squat + 2 Front Squats: Every 2:00 x 7 sets

Warm-up as needed. Build as heavy as deemed fit. Reference 1/22/18 for loading.

2) Back Rack Box Step-ups: 10/side Every 3:00 x 3 sets

No alternating, perform all reps on 1 leg before switching to the other. Setup the box so your knee is in line with your hip when your foot is on the box.

3) 7 minute Up Ladder:

3 Hang Power Cleans 135/95

10 Double-unders

Workout is 3+10, 6+20, 9+30, and so on until 7 minutes is up.

Extra Work:

4) Elevated Kettlebell Sumo Stance Romanian Deadlift: 3 sets of 15

Rest 90-120 seconds between sets. Stand on risers to maximize range of motion.

5) Row: 3 x 2k @ 105-110% of PR Pace

Rest 4 minutes between sets. Example pacing, if your 2K PR pace is 1:40 (100 seconds), perform these at a 1:45-1:50 (105-110 seconds) pace. Pick pacing you can maintain for all 3 sets.

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