I am very happy with the number of people who have signed up for the open from our gym!! Last year we had 8members register for the open. This year we have 22! It's going to be a very exciting 5 weeks, yes you will work hard, but I assure you you will be happy you did the work! I NEED to know from each of you what time works for you to do your open WOD. Each individual competitor must have a judge so arrangements need to be made for you to complete the workout. I would love to see everyone so the WOD Friday evenings, but I do understand if things come up. Please tell your Coach's when you can complete the WOD. We plan on running heats Friday at 5:00, 5:30, 6:00 and 6:30. You will all be responsible for warming yourselves, a suggested warm up will be on the board. The First open WOD will be broadcasted Thursday night at 5pm.... How exciting!
Prep
3x
5 KB Windmill per side
10 wall ball shots
15 double unders
Conditioning
Spend 15 min on your weakest but most achievable gymnastics movement
Spend 15 min working on your weakest weightlifting movement.
Recovery
Stretch
Breathe
Get a good nights sleep and fuel properly
Please use today's session to work on any last minute things, ask questions and have some fun
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