WEDNESDAY

Is everyone ready for the 2018 Open?? Registration is open. Click HERE to register. The first of five workouts will be announced on Thursday, February 22nd. Don’t forget, not only is there an RX division, but scaled as well. Everyone can do this!! I expect a big turnout for Thor Fitness as we have had in the past.

If you have any questions regarding the 2018 Nutrition Challenge, don’t hesitate to ask! I know many of you are excited and are ready to make some long overdue changes. Doing something like this as a group is also a great support system.

Do not skip out on core/midline work after the wod!!

METCON:

OPEN & PERFORMANCE
“Full Circle”
For Time:
1500m Row
100 Double Unders
50 Calorie Bike
100 Double Unders 
1500m Row

FITNESS
“Full Circle” 
For Time:
1500m Row
200 Single Unders
50 Calorie Bike
200 Single Unders 
1500m Row

CORE/MIDLINE WORK:

3 sets:

15 Russian twists

15 crunches

15 leg lifts

WEIGHTLIFTING/OLY @ 6:15

1.E2MOTM X 12  squat clean + front squat + jerk. Progression

2. Station 1: 3 x 10 bent over db reverse flies

Station 2:  3 x 12 single arm db row

Station 3: L sit tuck to extension (off the box or pull up bar)

Core work from wod