*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants.
1) Every 1:30 x 14:
Odd – 5 Dumbbell Z-Press + 10-15 Abmat Sit-ups/V-Ups
Even – 3/side Kettlebell Windmill
Warm-up as needed. Focus on positioning and quality of movement over loading. If you’re lack overhead mobility be smart and safe with the Windmills.
2) 7 minute AMRAP:
15 Thrusters 45/35
15 Ring Rows
3) D-Ball Bear Hold: Accumulate 3 minutes
Keep track of time and attempts to complete. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE