Warm up-
We will be running through a few of the open workouts over the next few week.

3 Rounds
250 M Row
10 front squat with an empty bar and 1 second hold at the bottom
5 Toes To Bar (practice whatever variation you are going to do during the wod
3 Dumbbell Clean Jerk with each arm (leave your dumbbell out for the wod)

Strength-This is deload week for strength. Higher reps, lower weights
Strength is front squats.
4 sets of 10 at 60%-70%


Be on time, don’t stress out about not beating your previous open score. Doing these wods during class -vs- Friday night lights setting is a lot different. If you feel like doing the calories on the bike go ahead.

AMRAP in 20 minutes

8 Toes-to-Bars

10 Dumbbell Hang Clean-and-Jerks (50/35 lb)

14/12 calorie Row

Scaling: The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.

Variations:
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell