*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) Every 10:00 x 4 sets:

4 minutes Ski/Bike/Row/Run

1 minute Dumbbell Deadlifts 50/35

1 minute Push-ups

1 minute Box Jumps 24/20

1 minute Burpees

Max output each set. Focus on your pacing on the machine. Hold a pace that is tough for the 4 minutes, leaves you working and breathing, but not blown-up getting off the machine and transitioning to your next movements.

Extra Work:

2) L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on position over speed.

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