OPEN SEASON IS ON SO EVERY WEDNESDAY WE WILL TEST PREVIOUS BENCH MARKS AND OPEN WORKOUTS.
Warm up:
2 min machine
15/side Banded TKES
20 90/90 Switches
20 Alternating Deadbugs
10/side Fire hydrants
10/side Cat cows
5 downward dog to upward dog
20 Wall Calf raises
Movement Prep:
2 Rounds
30 sec Banded Runs
5 OHS
1 Round Empty bar
1 Round Working Weight
Metcon 1
Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
*REST 10-15 Min Before NANCY*
Metcon 2:
5 rounds for time of:
4th floor run or 400m Air runer or 500m Row
15 Overhead squat 95/65#
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