* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) Back Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change.

2) 10 rounds for Max Reps:

30 seconds Burpees

30 seconds Rest

Extra Work:

3) Kettlebell Front Rack Bulgarian Split Squats: 4 sets of 8/side

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

4) Assault Bike: 4 x 5000m

Rest 3 minutes between efforts.

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