* 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 – 2 Speed Deadlifts @ Lasts Week Weight + Purple Bands

Movement 2 – 5 Depth Jumps

Movement 3 – 10-20 Calorie Row

For the Deadlifts use last weeks weight + Purple Bands + Orange Bands. Setup in the cage and perform the lifts with bands attached to pins. All 7 sets at the same weight. Jumping lunges alternate each rep and focus on maximum height on the jump. Pick an output on the Row that takes you about 40 seconds.

2) 7 minute AMRAP:

15 Dumbbell Thrusters 25/15

50 Single-unders

Extra Work:

3) Crab Walk: Accumulate 500ft

For quality not time.

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