Thursday 10/10/19

FRIDAY NIGHT OPEN 20.1

THEME  “Super Hero”

4:30 until last competitor goes POTLUCK & BYOD

 

WARM UP 3x

200 m run

5/5 Flip the bacon in each direction

25’ bear crawl

25’ crab walk

25’ duck walk

25’ Spider-Man

25 death march

 

 

15 min to work on your Open GOAT THEN……

WOD

Thursday “Pre-Game” 

3 Rounds (Not For Score):

2 Minute Light Bike, Row, ot  Run

3 Strict Pull-ups

6 Push-ups

9 Kettlebell Swings (53/35) (K: 22.5/15) 

12 Air Squats

15 AbMat Sit-ups

Directly Into…

3 Rounds (Not For Score):

2 Minute Light Bike, Row, or Run

3 Hang Power Cleans

3 Front Squats

3 Push Jerks

Barbell: 40-50% of 1RM Clean and Jerk

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