*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) Front Squat: 1 Rep Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Establish a heavy single for the day.

2) Back Squat: 1 Rep Every 1:30 x 7 sets

These should be done as a continuation of your Front Squats starting at 10:30 on the clock. Start around 60-70% of your 1RM. Establish a heavy single for the day.

3) 12 minute AMRAP:

16 Front Rack Dumbbell Lunges 25/15

16 Knees-up

8 Dumbbell Power Cleans 25/15

Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

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