*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear!

** The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) 21 minute EMOTM:

Movement 1 – 5-10 Strict Pull-ups/Ring Rows

Movement 2 – 5-15 Toes-to-bar

Movement 3 – 5-15 Handstand Push-ups

Pick rep and movements that you can maintain for all 7 rounds of this piece. Goal should be consistency. Use this as an opportunity to work on the quality of your movement.

2) 10 minute AMRAP:

20 Kettlebell Swings 70/53

50 Air Squats

Extra Work:

3) Single Arm Dumbbell Row: 3 sets of 20/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

4) Band Pull Aparts: 100 not for time

Focus on positioning and activation, not speed. Switch between over and underhand every 10 reps.

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