02.21.17
The Open is starting this week! Get yourself on a team before Friday night! All wods on Saturday will be the Open 17.1 workout.
Warm Up:
Three sets of:
Banded good mornings x 20 repetitions
Air Squats x 20 repetitions
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters
Skill: Deadlift
1 x 6 reps @65% Touch-n-Go
1x 5 reps @75% Touch-n-Go
1x 4 reps @80%
1 x 2 reps @85%
WOD 3 RFT Row 500/400m DB alternating snatch 50/35 x 20 reps Reverse lunges with DB farmer carry x 20 reps