Mobilize, then: 2 sets: 10 cal bike 10 palm up band pull-a-parts 10 t2b 10 lateral lunges A.) 4x8 (each leg) Bulgarian split lunges w/Deb’s(back foot on box) *choose appropriate weight B.) 3 sets for [...]

Mobilize, then: 2 sets of: :30 sec side plank 5 inchworms 10 banded pass thrus in ohs 5 box jumps A.) 3x3 snatch balance (light and fast) Every 2 for 10 1 snatch pull + [...]

Mobilize, then: 2 sets: 20 cal row 15 hollow rocks 10 pushups 5 strict pull-ups A.) every 2 for 10 min 4 front squats w/2 sec pause at bottom B.) 9 min amrap 3 cleans [...]

Mobilize, then: 2 sets: 5 inchworms 10 step back lunges :30 nose and toes handstand hold (facing wall) A.) every :90 sec for 12 minutes 2 hang squat cleans * build in weight, but use [...]

Mobilize, then: 2 sets: 10 cal bike 10 pushups 10 banded good mornings A. Four sets of: Death March x 20 reps Rest 90 seconds B.) 8 minute EMOM 3-5 strict pull-ups + 5 box [...]

Mobilize, then: 2 sets of: 5 inch worms :30 sec side plank (each) 5 strict pull-ups 5 box jumps A.) 4x3 front squat w/2 sec pause at bottom * start light and build B.) for [...]

The open is over! Congrats to everyone who finished it! * if you have any specific goals you would like to reach this year, let Aaron or any of the coaches know and we will [...]

Mobilize, then: 2 sets of: 10 band pull-a-aparts 10 band good mornings 10 cal bike A.) 3 sets: alt 3 thrusters (heavier than wod weight) 3 strict pull-ups B.) 19.5 33-27-21-15-9 Thrusters 95/65 C2B pull-ups

Mobilize, then: Crossover symmetry activation 2 sets of: 10 step back lunges 20 mountain climbers 30 kB snatch (light/15 each arm) A.) 3 rounds for time: 400 m run 4/3 rope climbs B.) 3 sets [...]