Warm up:
3 Rounds
100 run
10 Lunges
6 Inchworms (Don’t worry will we show you)
10 Barbell Shrugs

Strength-
STRENGTH: Do some warm up sets with and empty bar and lighter weight
Strict Press 3×5 70%
3×3 75% 3×3 80%
Points of Performance to watch for- Body Position, Hand Location, Bar Path, Full Extension

WOD: 16 Mins Assualt Bike MAX Calories
*Every 2 mins 6 Slamball Over Shoulder
*Heaviest slam ball you can move without resting, its only 6 it should be pretty heavy. we have 20s,30s,50s a 70 and a 100 and 150.

Changing it up. going solo

Hero Wod-

“Hortman“

Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups (16 pull ups or 16 ring rows)

Scaling is by time or reps. Coach will help you scale.

Endurance. Don’t forget about this 5k in a few weeks. Sign up sooner than later. There will be a few of us down there.
https://runsignup.com/Race/FL/Tampa/RoarThroughYbor

Endurance today is to test yourself.
Get a good warm up in, a real warm up.. which means running a few 800’s really slow, adding in butt kicks, high knees, side steps as well as stretching.
Then – New runners try to run a fast 2 miles or 2 miles without stopping if you have never run that far
Experienced runners, run a fast 4 more mile. this should be a good pace. too fast to talk but just a bit slower than your 5k pace.

9am Mobility

10 am Partner Wod – both do the runs, split the other work as needed
“Girls Gone Wild”
Run 1 Mile
Then Karen- 150 wall balls 20/14
Isabelle 30 snatches 135/95
Grace 30 clean and jerk 135/95
Run 1 Mile

And so it ends.. The last open workout is today. go to games.crossfit.com at 8pm to see what it is!

BE HERE FOR FRIDAY NIGHT LIGTHS!! STARTING AT 4pm… this is an event.. we will have the grill fired up ready to go! food, drinks, workouts and fun.. Let’s get this done, get your wod done Friday Night and celebrate!

What did you learn this year?
Long time members… did you put off learning those little extra skills too long or did you have them mastered? Do you have goals to start working on
New members… were you surprised at how much you could really do? Did you learn about the areas you want to work on?

Hop on a rower or bike for 8 minutes
followed by 15 minutes of mobility
This is the last week of the open, so we will be changing things up next week.

Partner wod
25 Minute Amrap, split the work how you want
500m row
20 Snatches 95/65
20 Bar Facing Burpees
200 meter run with slam ball.. both partners run, switch slam ball as needed.

Can you finish 4 rounds of this???