*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) 20 minute Up Ladder:

1 Rope Climb 15ft

3 Burpees

5 Shoulder-to-Overhead 95/65

Workout is perform 1/3/5, 2/6/10, 3/9/15, 4/12/20, and so on until 20 minutes is up.

Extra Work:

2) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Build as heavy as deemed fit. Keep it strict.

3) D-Ball Bear Hug Hold: Accumulate 3 minutes

Keep track of time and attempts to complete, heavy as possible.

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