* 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:

Station 1 – 5 Bench Press

Station 2 – 5-10 Strict Pull-up/Ring Row

Station 3 – 20-40 second D-Ball Bear Hug Hold

For the Bench Press start around 60% of your 1RM and climb as deemed fit. For the Pull-ups and D-Ball hold pick output/weight you can maintain for all 7 rounds.

2) 12 minute AMRAP:

15 Box Jumps 24/20

12 Kettlebell Deadlifts 70/53

9 Knees-up

Extra Work:

3) Kettlebell Windmill: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on positioning over loading.

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