* OPEN  WORKOUT 14.5 IS COMING QUICK AND WE ARE ENDING THE OPEN WITH A BANG. REDLINE CLOTHING WILL BE UP TO SETUP A BOOTH, THEY’LL BE SELLING GEAR AND PROVIDING US WITH ADULT BEVERAGES. IN ADDITION WE’D LIKE TO MAKE THIS A POTLUCK SO BRING SOMETHING ALONG, AND IF THE WEATHER IS NICE ENOUGH TO GET ABOVE SAY FREEZING, WE’LL FIRE UP THE GRILL AS WELL. COME IN CHEER ON YOUR FRIENDS, HAVE A BEER, SOME FOOD AND HANG OUT, HOPE TO SEE LOTS OF YOU IN ON FRIDAY, MARCH 28TH!

WOD:

1) 20 minutes EMOTM: Odd, Movement of Choice, Even, Movement of Choice

Work on any two movements you’d like. Both movements should be weaknesses. Focus on the technique, quality, and efficiency of the movement. Work on anything.

2) “Annie”- 50-40-30-20-10-AQAP:

Abmat Sit-ups

Double-unders

Sub for Double-unders is 100% Single-unders and 50% Tuck Jumps

Extra Work:

3) Single Leg KB Deadlift: 3 x 12/side

Work as heavy as possible, but focus on the balance and quality of the movement first. Rest 90 seconds between sets.

4) Assault Bike: 20 x :30 ON/:30 Active Recovery

The goal for this should be to hit a consistent wattage during the ON, and a consistent wattage during the OFF

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

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