* 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) 12 minutes EMOTM: 1 Power Snatch

Start at approximately 70% of your 1RM Power Snatch. Work as heavy as you’d like.

2) 12 minutes EMOTM: 1 Power Clean

Start at approximately 70% of your 1RM Power Clean. Work as heavy as you’d like.

3)  5 rounds AQAP:

10 Power Cleans 95/65

20 Kettlebell Swings 53/35

40 Double-unders

Sub for Double-unders is 40 Single-unders and 5 Burpees.

Extra Work:

4) Hip Thrusts: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible.

5) Row: 10 x 250m

Rest 1 minute between intervals. Goal is fastest consistent pace.

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

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