*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) Pause Back Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up.

2) Pause Front Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up.

3) Back Rack Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 4 sets

Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Set elevation height as desired.

4) AQAP:

15 Bar Facing Burpees

Into…

3 rounds of

21 Power Cleans 95/65

50 Double-unders

Into…

15 Bar Facing Burpees

Extra Work:

5) Cable Pull Throughs: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

6) Concept 2 Bike – 10 sets of:

1000m

Rest 1:45

Hold your breath the last 10 seconds of each interval (approx. 100m). Work for consistent efforts/pacing.

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