WOD: Thursday, October 17th, 2019

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Warm-up: Group Dynamic                      

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • PVC Lat stretch – :30s per side x 3

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Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Shoulder to Overhead (ascending weights)
  • 3 Strict Pull Ups OR 5 Ring Rows

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Workout: 4 Rounds

  • 400 Meter Run
  • Shoulder to Overhead (ascending weights/descending reps)
  • 4 Rope Climbs

Round 1:16 (95/65) , Round 2: 12 (115/75) ,

Round 3: 8 (135/85) ,Round 4: 4(155/95)

*Rope Climb Scale: 2:1 Rope Ascents (8 Reps) / 3:1 Strict Pull Ups (12 Reps)

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Cardio Option: 4 Rounds

  • 400 Meter Run
  • 12 Burpees over the bar
  • 4 Rope Climbs

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Skill Work: Open Prep

  • Work on any skills that you may be nervous about for the Open!

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Core: 4 Rounds

  • 15 Long Sit Ups
  • 30 Flutter Kicks