Sunday Funday
Open attempts from 8:30 to 8;45

Teams of 3 today-

Outside fitness.. bring your SPF 90
Wod 1-
Carry a loaded barbell and 1 heavy wall ball/slam ball 800m
Split work however your want weight is 135/95
Wod 2
12 Minutes Max cals on the bike
Every minute all team members stop and do 3 parking lot burpees

Wod 3
10 Minute Amrap (remember that barbell you were carrying,, you will need it again) set up plates outside to block your barbells from rolling down the hill
2 people carry the loaded barbell 200m
*while they are carrying the barbell the remaining person is doing slam balls.. .take chalk, write your scores, add up at the end.

*each slam ball is worth 1 point
*each 200m walk is worth *5 points

Open attempts are allowed from 8-11, try to find someone to count before you get here. Team up

8am Endurance
2×200 60 second rest between each
4×400 90 second rest between
1×800 Push yourself!! 3 minute break after this one
4×400
2×200

9am Mobility

10am Teams of 2 chipper – do this in any order (run is last though if you make it) 35 minute cap
80 burpee box jumps
80 Slam balls
80 cal bike
80 cal row
80 wall balls
80 Dumbbell squat
80 weighted walking lunges with your dumbells
800M walk/run with both dumbbells…. carry however you want.

Go to games.crossfit.com to at 8pm to see the workout.
Here are some simple and easy steps for making the most out of your open!
-Open wod is the class wod on Friday. Great time to get it done and get it out of the way. One and done is the way to go
-Starting at 4pm on Friday is Friday Night Lights! THE BEST TIME TO DO THE WOD. Come out, eat, drink workout, have fun and get it done! Be part of our awesome community. Plenty of people on hand to judge and no rep you
-Saturday 8-11am, more time to try it. Try to arrange someone to count for you before you get here!
-Sunday 9-10 two heats. Dont PROCRASTINATE! get this done by Sunday
Monday 9-10 am only.. 100% your last chance to attempt.

If you are in the open use this day as rest/recovery
5 minute bike, slow jog 600, 3 rounds

Quick review of the Open Schedule for THIS WEEK.
Open wod will be the class wod on Friday
Starting at 4pm we will run heats of the open wod until everyone is through. DO FRIDAY NIGHT LIGHTS!! Its the best time to this. BE PART OF THE COMMUNITY!
Saturday 8-12ish… 4 more hours to attempt the open. Try to arrange someone to count before you get here
Sunday 9-10.. even more time to get the open wod in
Monday 9-10… Last Hour to get this in
NO OPEN ATTEMPTS DURING REGULAR CLASS TIMES on Monday. If your open attempt spills over into class on Monday I wont validate your score. It’s really disruptive to the class to have different things going on, be courteous to you classmates.

Now the good stuff
2k Row Warm up with a partner, split how want

Strength
Bench Press
5 sets of 5.. build up until you miss!

Wod
3 rounds
30 slam balls
30 Kb swings
Run 800m

Warm up-
Row 500m
50 Walking lunges
30 Bottom to bottom air squats (squat down, hold 2 seconds, shoot up and get back down to the bottom quick)

Grab a bar-
4 minute emom technique review on the push press
0-2 Minutes 15 dip drives (no press)
2-4 Minutes 10 dip– drive— press
*NO MUTED HIPS WATCH THIS VIDEO https://www.youtube.com/watch?v=hcFEcmE6WTU

*press ends directly overhead not in front of you.

Strength-
Find 3 rep max push press, from the rack
Should look something like this for sets and reps
7,7, warm up 5,5, (lighter) 3,3 Moderately heavy 3,3 as heavy as possiblle

Wod-
3 Rounds For time
Run 600m
10 Clean and jerks 135/95
2 Rope climbs