*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) 21 minute EMOTM:

Movement 1 – 5-10 Strict Pull-ups/Ring Rows

Movement 2 – 5-15 Knees-up

Movement 3 – 5-15 Push-ups

Pick rep and movements that you can maintain for all 7 rounds of this piece. Goal should be consistency. Use this as an opportunity to work on the quality of your movement.

2) 10 minute AMRAP:

20 Kettlebell Swings 35/26

40 Air Squats

Extra Work:

3) Single Arm Dumbbell Row: 3 sets of 20/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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