*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) Bench Press: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM and build as heavy as possible.

2) Single Arm Dumbell Overhead Carry: 6 x 100ft/side

Rest 90-120 seconds between sets.

3) 28 minute EMOTM

Movement 1 – 10-20 Calories Rowed (40 second effort)

Movement 2 – 1 Squat Clean Thruster

Movement 3 – 7 Chest-to-bar Pull-ups + 7 Pistol Squats + 30 Double-unders

Movement 4 – 12 Wall Balls 20/14

Scale reps/weight as needed to be able to maintain output for all 7 rounds.

4) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk.

5) GHD Sit-ups: 3 sets of 20

Rest 90-120 seconds between sets.

Remembering a great friend, member, and human being for the 6th year.

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