* 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: 5 Reps Every 2:00 x 4 sets @ 70-80%

Warm-up as needed. Start at a moderate weight. No trying to max out, these should be difficult but not maximal sets.

2) Back Squat: 5 Reps Every 2:00 x 4 sets @ 70-80%

Warm-up as needed. Start at a moderate weight. No trying to max out, these should be difficult but not maximal sets.

3) 5 rounds for Max Reps:

1 minute Row/Bike/Ski

1 minute Dumbbell Box Step-ups 25/15 @ 24/20

Extra Work:

4) Banded Pull Throughs: 3 sets of 30

Rest 90-120 seconds between sets.

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