Wednesday, February 18, 2015


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


Arm/Leg Swings
2:00 in the bottom of a squat
2x10 of:
Shoulder Dislocates
Box Step-ups
Wall Squats
Then: 5 Strict Pull-ups or 5 Negatives

MOD (20:00 cap)
Back Squats
Find a new 1-rep max

WOD
Conditioning
500m Row then:
5 RFT
10 T2B’s
20 Lunges 10/10
10 HR Push-ups
Then 500m Row
Rx+ = GHD’s, 45/25# OH Lunge, HSPU’s

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