* 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 Squat: 5 Reps Every 2:00 x 4 sets @ 70-80%

Warm-up as needed. Start at a moderate weight. No trying to max out, these should be difficult but not maximal sets.

2) Back Squat: 5 Reps Every 2:00 x 4 sets @ 70-80%

Warm-up as needed. Start at a moderate weight. No trying to max out, these should be difficult but not maximal sets.

3) 5 rounds for Max Reps:

1 minute Row/Bike/Ski

1 minute Dumbbell Box Step-ups 35/25 @ 24/20

Extra Work:

4) Banded Pull Throughs: 3 sets of 30

Rest 90-120 seconds between sets.

5) Row: 6 x 50 Calories

Rest 2 minutes between sets. Hard efforts. During your rest pedal at an easy pace on the Assault Bike.

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