* 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) “17.5” – 10 rounds AQAP:

9 Thrusters 95/65

35 Double-unders

Rest as needed.

2) Front Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

Warm-up as needed. Add 2.5-5lbs to last week.

3) Assault Bike: 30 minutes @ 1.5x Bodyweight Wattage

This should be smooth consistent output and shouldn’t crush you.

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