Another great weekend of 0pen Wod’s.  Big props to Zack and Natalia both getting their first MU after they did the open then redoing it and Zack getting 2 and Natalia getting 6!  Imran Pr’ing his OHS….12 times.  Vanessa M also hitting multiple OHS Pr’s I believe.  Sully getting his first Ring MU since 2015! A whole bunch of good effort.  Remember we will be having a 38 North meet up at Brewster’s Sat March 24th at 3pm.  Kid friendly, family friendly, friend friendly.  Bring them all and lets have a couple of cold ones and celebrate this weather turning warmer.  I think we got a repeat coming this week.  I’m thinking either the snatch/pull-up WOD from last year or what we are doing tomorrow.  Have fun and fully extend on those HSPU.  We are continuing to keep those legs strong with step ups, we have thrusters coming at some point.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Barbell Good morning

Light Bulgarian Split Squat

Supinated Bar Hang

1 Min Jog

B) 6 Min EMOM

1st-30 Hollow Rock

2nd- 40 Sec Sit-ups

3rd-50 Sec Plank

C) Every 2 Min x 7 Sets

Front Rack Step Up to 20″ Wave(Fitness use Dumbell)

8-6-4-8-6-4 (do not let other leg touch box until leg in use is fully locked)

go Heavier the second wave


8 Min to complete

3 handstand push-ups (sub Dumbell Push Press)
3 cleans 183/125
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans