WEDNESDAY

The Open starts February 22nd. There will be five workouts announced every Thursday night. We will be meeting every Saturday to do these workouts and get “judged.” Scores will be entered and validated. There will be a worldwide leader board where you can see you results. If you have not registered yet, do it. There is an Rx division as well as scaled. You all can do this!! Also, be sure to place your name and size T shirt or tank (for girls) on the list by the whiteboard. I will be ordering special made shirts for the Open. 

Today we are retesting an Open wod from last year. Check out this video that was recorded minutes after 17.5 was announced.

METCON:

OPEN/PERFORMANCE

Open 17.5

10 rds:

9 thrusters 95#/65#

35 double unders

FITNESS

10 rds:

9 thrusters 65#/45$

35 single unders

CORE/MIDLINE

3 sets

15 T2B from rig or rings

15 Russian twists

WEIGHTLIFTING/OLY

5 Clean grip deadlift pulls + 3 hang power cleans + 1 clean

5 + 3 + 1 x 5

ACCESSORY WORK:

Weighted hip bridges

farmers carry

reverse db lunges

CORE/MIDLINE WORK from today