Friday, October 4

Don’t forget That the Open starts next week. Everyone should be signing up to participate!

Warm Up:

30 Seconds

Active Spidermans

Medicine Ball Deadlifts

Push-up to Down Dog

Medicine Ball Push Press

Active Dive Bombers

Med Ball Squats

Barbell:

5 good mornings

5 back squats

5 elbow rotations

5 strict press

5 Romanian deadlifts

5 front squats

WOD:

Teams of 2

AMRAP 20:

50 Wallballs (20/14)

40 Kettlebell Swings (53/35)

30 Box Jumps (24/20)

20 Clean and Jerks (115/85)

*one working, one resting