Have you signed up for the Open yet? The first workout is announced tonight! Take a step out of your comfort zone and join the competition. Push yourself a little harder than you thought you could and you will be better for it!
Wednesday
Warm up:
750m row speeding up each 250m
Mobility
Strength/Skill:
Inversion work for 10:00
BEG - 15 - 20 sec static hold on wall or around the world
INT - 15 - 20 sec static hold with negative HSPU
ADV - freestanding HS with spotter or nose/toes to wall
WOD:
18:00 AMRAP
18 KB swings (24/16kg)
18 hand release burpees
18 T2B
18 box jumps w/ step-down (24/20in)
Wednesday
Warm up:
750m row speeding up each 250m
Mobility
Strength/Skill:
Inversion work for 10:00
BEG - 15 - 20 sec static hold on wall or around the world
INT - 15 - 20 sec static hold with negative HSPU
ADV - freestanding HS with spotter or nose/toes to wall
WOD:
18:00 AMRAP
18 KB swings (24/16kg)
18 hand release burpees
18 T2B
18 box jumps w/ step-down (24/20in)
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