* 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) 3 x 5 minutes AMRAP – 2 minutes Rest:

10 Thrusters 95/65

20 Alternating Single Arm Hang Dumbbell Snatch 50/35

40 Double-unders

Score each 5 minutes piece as it’s own individual workout. Don’t hold back, get after it.

Extra Work:

2) Kipping Pull-ups: 10 minutes Practice

Work on any facet of a Kipping Pull-up

3) Band Pull Aparts: 100 not for time

Switch between over and underhand every 10 reps.

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