*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) Front Rack Alternating Lunges: 5/side Every 2:00 x 5 sets

Warm-up as needed. Start around 30-40% of your 1RM Front Squat and climb as deemed fit. Alternate legs each rep.

2) Romanian Deadlift: 10 Reps Every 2:00 x 5 sets

These should be done as a continuation of your Front Rack Lunges. Start around 30-40% of your 1RM Deadlift. Build as deemed fit, but focus on positioning and activation over loading.

3) 10 minute Up Ladder:

3 Squat Snatch 95/65

3 Pull-ups

Extra Work:

4) Hip Extension: 4 sets of 15

Rest 90-120 seconds between sets. Add load if able.

5) Band Pull-aparts: 100 not for time

Switch between over and underhand every 10 reps.

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