January 15 2014

Registration for the 2014 open begins today!! If you have any hesitations about signing up please head on over to the site and just do it. It is a great way to bring our community together and challenge ourselves to see where we stack up! 

Thanks to Keelan, Zach, Forrest and Kieran for getting the rings and rope up! 

Prep 

Calf/ankle Mob

3 min AMRAP double unders 

20 jump lunge 

10 inch worm 

Strength 

Push Jerk 3x3 

* last weeks 3 rep max 

Conditioning 

15 min AMRAP 

5 CTB 

10 Wall Ball Shot

15 KBS 

Recovery 

Alexander shoulder stretch on wall