*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) “Open 17.2” – 12 minute AMRAP:

2 rounds of…

50ft Dumbbell Front Rack Walking Lunges 50/35

16 Toes-to-bar

8 Power Cleans 50/35

2 rounds of…

50ft Dumbbell Front Rack Walking Lunges 50/35

16 Bar Muscle-ups

8 Power Cleans 50/35

Rest as needed.

2) Front Squat: 1 Rep Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Establish a heavy single for the day.

3) Back Squat: 1 Rep Every 1:30 x 7 sets

These should be done as a continuation of your Front Squats starting at 10:30 on the clock. Start around 60-70% of your 1RM. Establish a heavy single for the day.

4) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

5) Assault Bike: 10 x 1000m

Rest 90 seconds between sets. Focus on hard, but maintainable efforts.

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