Monday, February 8, 2016

I'm doing the Open, are you?  
If you haven't signed up, what are you waiting for?

This is a re-post from last year, but its still just as awesome!
Arm/Leg Swings
250m Row
2 rounds of:
10 Good Mornings
10 KB Swings (light)
20 Box Step-ups

MOD (18:00 CAP)
Push Press
3-3-3-1-1-1 Ascending

WOD
Conditioning
3 RFT of:
Row 500m
30 KB Swings 53/35#
20 Box Jumps 24/20”
Rx+ = 1000m Row

PMOD
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken DU’s for time.
Scale to smaller numbers i.e., 5-10-15-20-15-10-5 or SU’s

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