CWOD Hip Mobility SWOD 100 Wall Balls (20/14) 50 Box Jumps (24/20) 25 cal row 25 Power clean (135/95)

Great job last week! congratulations to all of you who completed the open for the first time! That is quite an accomplishment! I know many of you were very worried with what you would encounter, but you handled it very well! This week, again, we are not trying to improve our fitness...just maintain it in continued preparation for the open workout on Friday! We had a great turnout in the morning and at Friday night lights! If you missed out, this week is another opportunity fo

Saturday Today there will be an option. If you have not done the Open workout and would like to, here is your opportunity. If you have done the Open workout and would not like to do it again, show up for a fun time! We will make up the workout in the class!

This is more of an active recovery workout to get you to feeling right before the open! SWOD Ankle Mobility CWOD EMOM 8 Odd: 10 clusters (95/65) Even: 10 situps

SWOD Lumbar mobility CWOD 3RFT 10 HSPU 15 DL (135/95) 20 burpees

SWOD Shoulder mobility/prehab CWOD AMRAP 12 200m run 10 PC (135/95) 10 pushups

This week is a planned rest week. We will be focusing on mobility and making sure that our body is right for the Open! We are planning on doing a "Friday Night Lights" this year for the open! This means that we will be completing the Open workout that is released on Thursday night in a competition style on Friday night. You should all plan on being at the gym on Friday because it will be a great time and fun to hang with the family that you may not normally get to see! Feel f

Partner WOD 25 TTB/partner hang 50 Alt WB 75 Box Jumps (total) 100 cal row 75 Box Jump (total) 50 Alt WB 25 TTB/partner hang

SWOD AMRAP 5 10 Power Clean (115/75) 10 Push Press (115/75) Rest 5 min AMRAP 5 10 Snatch (115/75) 10 OHS (115/75)

SWOD Hip Mobility CWOD AMRAP 14 Run 200m 5 DL (275/185) 5 Tire flip