*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) 8 sets of:

2 minutes Ski/Bike/Row/Run

40 seconds Max Wall Balls 20/14

20 seconds Rest

40 seconds Max Kettlebell Swings 53/35

20 seconds Rest

40 seconds Max Box Jumps 24/20

20 seconds Rest

Extra Work:

2) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip, support, assisted, etc.

3) GHD Sit-ups: 4 sets of 10-15 reps

Rest 90-120 seconds between sets.

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