Thursday July 11

Hope everyone is having a good week. Today we are not only working on some high skill stuff we are also doing a retest of an Open workout. In less then 90 days the OPEN will be here so you will be seeing some old open workouts pop up to get a feel for what we might see and what we need to still work on. Even if you do not plan on doing the open these will be great workouts to test your fitness.

Warmup

All:  3 Sets 10 Bird Dog/ side :20 Single leg ring plank (per leg) :30 glute bridge 5 PLank walk outs

Skill

Open: Metcon (Distance) 12 min of work: Option 1) Partner Handstand walking * If can handstand walk do option 2 Option 2) Max 25 ft sets (must be unbroken)

Life: Metcon (No Measure) 12 min of work: 2 wall walk + 10 shoulder taps :20 Superman hold 8 Z press (bar) * Rower walk out instead of wall walk

Metcon

Open: Metcon (AMRAP - Reps) 13 Min amrap: 55 Deadlift (225/185) 55 Wallballs 55 Cal row 55 Handstand push ups

Life: Metcon (AMRAP - Rounds and Reps) 13 Min amrap: 10 Kb deadlift 10 American Kb swing 10 Cal ski erg 10 Ring row *Kb should be a tough weight