*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 – 2 Speed Deadlifts @60-70% of 1RM

Movement 2 – 5 High Box Jumps

Movement 3 – 10-20 Calorie Row

For all three movements, efforts should be fixed, they should not change for the 7 rounds. Goal for the Deadlifts is to move the bar as fast as possible. They shouldn’t be heavy, the goal should be speed. Box Jumps work on something high, again focusing on that aggressive hip extension. For the Row pick an effort that takes you approximately 40 seconds.

2) 7 minute Up Ladder:

3 Thrusters 45/35

3 Knees-up

Extra Work:

3) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

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