-Warm Up-



2 rounds


100m row

8 Cuban press

5 strict pull ups

8 eccentric ankle dorsiflexion

30 single unders

5 goblet squats




-WOD-


48 days until the open!!


“Open AmRaP”



AmRaP 10


9 thrusters 95/65

35 doubles (70 singles)


Athletes will complete a full round before switching


Rest 2 minutes


AmRaP 10


10 power snatches 75/55

3 bar muscle ups (5 pull-ups)


Athletes will complete a full round before switching


Rest 2 minutes


AmRaP 10


3 toes to bar (HKT)

6 DB Hang Clean and Jerk (3/3 50/35)

9 cals rower


Athletes will complete a full round before switching