*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 17.3 – AQAP:

0:00-8:00 to Complete

3 rounds of…

6 Chest-to-bar Pull-ups

6 Squat Snatch 95/65

+

3 rounds of…

7 Chest-to-bar Pull-ups

5 Squat Snatch 135/95

8:00-12:00 to Complete

3 rounds of…

8 Chest-to-bar Pull-ups

4 Squat Snatch 185/135

12:00-16:00 to Complete

3 rounds of…

9 Chest-to-bar Pull-ups

3 Squat Snatch 225/155

16:00-20:00 to Complete

3 rounds of…

10 Chest-to-bar Pull-ups

2 Squat Snatch 245/175

20:00-24:00 to Complete

3 rounds of…

11 Chest-to-bar Pull-ups

1 Squat Snatch 265/185

Have fun!

2) Front Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps @ 65-70%

Sets 4-6 – 3 Reps @ 75-80%

Sets 7-9 – 1 Reps @ 85-90%

Same weights across all 3 sets at each rep range. This will be a basic linear progression for the next 6-8 weeks.

3) 5 rounds AQAP:

75 Double-unders

30 Wall Balls 20/14

15/10 Calories Assault Bike

Rest 5 minutes

Keep track of time of each individual round.

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