* Schedule for today, 3/15 is the following…

5:45 AM Class Cancelled

7:00 AM-1:00 PM Open Gym

Evening Classes As Normal

Please check Facebook for any changes

** 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) Snatch Grip Push Jerk: 4 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible.

2) Halting Jerk: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2 seconds. Build as heavy as possible.

3) BTN Snatch Grip Sotts Press: 4 sets of 5

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit.

4) 21 minute EMOTM:

Movement 1 – 40 second Easy Bike

Movement 2 – 7 Shoulder-to-Overhead 135/95

Movement 3 – 10 Bar Facing Burpees

Focus on turnover/cycling speed on the Barbell and Burpees.

5) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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