* The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

WOD:

1) 21 minute EMOTM:

Movement 1 – 5 Deadlifts

Movement 2 – 15 Russian Kettlebell Swings

Movement 3 – 3/side D-Ball Bear Hug Alternating Lunges

Warm-up as needed. For the Deadlift reference your last 2 weeks of loading. Start at a moderate weights and climb. For both the Swings and Lunges pick a weight that is difficult but manageable for the 7 rounds.

2) 8 minute AMRAP:

20 Ball Slams 40/30

80 Single-unders

Extra Work:

3) 3 rounds not for time:

50ft Crab Walk

50ft Bear Crawl

50ft Inch Worm

50ft Alligator Crawl

Focus on your positioning and use this to work on your mobility.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE