* 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) 20 minute AMRAP:

10 Front Squats 135/95

20 Kettlebell Swings 70/53

40 Double-unders

Extra Work:

2) D-Ball Bear Hug Hold: 7 x :30 ON/:30 OFF

Load as heavy as possible.

3) Ring Dips: 10 minute EMOTM

Banded or Assisted or Kipping. Pick a rep count you can maintain for all 10 sets.

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