TUESDAY 2-21-17

If you haven’t signed up yet for the open and not sure if you should just go and do it!  2017 lets have fun FRIDAY OPEN WODS will be scheduled. 5 weeks to test your fitness and challenge yourself.

 

WARM UP 3X
100 m run
10X of each
Banded squats
Shuttle step w band
Inchworm push ups
Bar Taps
Vups
STRENGTH
GO EASY ON THESE IF YOUR COMPETING IN THE OPEN

Back Squats
4 x 10 Reps
*Add 10# from last time we did this rep scheme.
WOD
Open workout 13.4
AMRAP 7 minutes
3,6,9,12,15…
Power Clean and Jerk 135/95#
Toes to Bar

 

If theres time time left over

cool down with 1 mile run

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