*Please note that this Saturday afternoon and all day Sunday we will be hosting another Power Lifting Competition. This means there will be no open gym on Sunday. For those who have been repeating the Open workouts please look at doing it Thursday and Saturday if it is crucial for you to do it twice, there will be no opening or time to do it on Sunday.

WOD:

1) Front Squat: 2-2-2-2-2-2-2

Rest 90 seconds g sets. All 7 sets should be at 75% of your 1RM or greater…this means it should be 7 heavy sets.

2) 30-25-20-15-10-5 – AQAP:

Burpees

Kettlebell Swings 70/53

Extra Work:

3) Ring or Bar Muscle-up: 5 x 5

Work on whichever you struggle with more, if 5 x 5 is easy, add a vest.

4) Good Mornings: 3 x 15

Heavy as possible. Rest 90 seconds.

For results post weight of each set of Squats and time to complete Met-con along with any scaling used. If you did Extra work post weights, reps, etc.

Post Results/Thoughts To Comments

Don’t forget to tune in tonight at 8 PM to watch the release of the 5th Open Workout