Well it is finally here! The CrossFit Open starts this week!! I have programmed things a little lighter for the next few weeks so we can save all of our efforts for the Open workouts.  There will be an announcement each Thursday night at 6pm.  I plan to be watching this each Thursday night at the gym so the 5:30 class may be interrupted, please understand how exciting this is for those participating.  The Open WOD will then be programmed as Friday's WOD so you all get to do it anyway.  You might as well just sing up :-) If you can not make the Friday nights Open WOD schedule please schedule another time to get your workout in.  

Prep
Front rack Mobility 
5 min AMRAP 
5 hollow rocks 
10 Goblet squats 
15 Unbroken double unders 

Strength 
Front Squat 3-3-3-3-3

Build to a tough set of 3 defect kipping HSPU 

Conditioning 
7 min AMRAP
7 thruster 65/95 
7 Burpees 

Recovery 
Walk 400m 
50 Pull over on bench or ball 
3 postion Band stretch