*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:

1) Every 3:00 x 5 sets: 10 Front Squats

Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but no crushing. Focus on perfect positioning, depth, etc.

2) Every 3:00 x 3 sets: 10 Back Squats

Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but not crushing. Focus on perfect positioning, depth, etc.

3) 4 rounds for Max Reps:

40 seconds Ski/Bike/Row/Run

20 seconds Rest

40 seconds Medball Squat Cleans 30/20

20 seconds Rest

40 seconds Burpees

20 seconds Rest

Extra Work:

4) Assault Bike – 5 sets of:

5 rounds of…

20 seconds Easy

20 seconds Moderate

20 seconds Hard

Rest 3 minutes between sets.

5) Single Leg Hip Thrusts: 3 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 9 out of 10 people do not need load for this, focus on positioning and quality.

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