*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants.

WOD:

1) Every 1:30 x 14:

Odd – 5 Dumbbell Z-Press + 10-15 Abmat Sit-ups/V-Ups

Even – 3/side Kettlebell Windmill

Warm-up as needed. Focus on positioning and quality of movement over loading. If you’re lack overhead mobility be smart and safe with the Windmills.

2) 7 minute AMRAP:

15 Thrusters 45/35

15 Ring Rows

Extra Work:

3) D-Ball Bear Hold: Accumulate 3 minutes

Keep track of time and attempts to complete. Heavy as possible.

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