MONDAY

I’m super proud of everyone who participated in the first Open 2019 workout! There are a lot of first timers this year!! It’s great to see you all excited about not only competing but being a great support system for your teammates. A big thank you to those who helped judge. Please don’t forget to enter your scores! They have to be validated.

STRENGTH:

Superset

Weighted lunges in static hold (db’s held by side)

5 x 8 reps each leg

Bent over rows

5 x 5

METCON

“DING DONG”

OPEN/PERFORMANCE

For Time…

1000 Meter Row

30 Alt DB Snatch (50/30) 

500 meter row

20 Alt DB Snatch (50/30)

300 meter row

10 Alt DB Snatch (50/30)

FITNESS

1000 meter Row

30 Alt DB Snatch (30/20) 

500 meter row

20 Alt DB Snatch (30/20)

300 meter row

10 Alt DB Snatch (30/20)