* Schedule for today, 3/15 is the following…

5:45 AM Class Cancelled

7:00 AM-1:00 PM Open Gym

Evening Classes As Normal

Please check Facebook for any changes

** 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 – 5/side Split Kneeling Single Arm Dumbbell Press

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

Movement 3 – 10-15 V-Ups

Pick reps and loading you can maintain for all 7 rounds of each movement. Split Press is opposite arm of the forward leg.

2) 4 rounds for Max Reps:

40 seconds Row/Bike/Ski

20 seconds Rest

40 seconds Box Jumps 24/20

20 seconds Rest

40 seconds Push-ups

20 seconds Rest

Extra Work:

3) Crab Walk: Accumulate 500ft

Emphasis on quality, not speed.

4) Hip Extension: 3 sets of 20

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

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