*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 – 6 Dumbbell Z-Press

Movement 2 – 5-10 Strict Pull-ups or Ring Rows

Movement 3 – 20-40 Double-unders

For the Z-Press and Pull-ups pick a rep count that you can maintain for all 7 sets. Pick a quantity of Double-unders that you can maintain, if you can’t do them then practice for 40 seconds each round.

2) 9 minute AMRAP:

27 Wall Balls 14/8

18 Push-ups

9 Deadlifts 95/65

Extra Work:

3) Crab Walk: 500ft not for time

Break up however you need.

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