Friday Night Lights This Week!!

Lele

Friday Night Lights!
Join us as we close out the open with this competition style night dedicated to 22.3! Heats will run from 4-7PM and we just ask that you stay to judge the heat that goes after you. Working out is always more fun with the support of your WOD buddies, so don’t miss out. All are welcome to participate, whether you’re registered for the open or not. Spectators are also welcome! Come down just to watch and cheer on your friends. This event is open to the public! Please register for the heat time you would prefer HERE.

Warm-up
15/10 Calorie Bike
80 Singles
15 Russian Swings

15/10 Calorie Bike
50 Double Unders or attempts
10 Single Arm Bent Over Row*

*10 Per Side

Mobility
Calf & Quad Mash

Accessory
8:00 EMOM
Odd – 100’ SB Carry*
Even – 3 Arm Bar Stretch**

*No RX Weight Go AHAP
**3 Per Side

WOD
3 Rounds
In 3 Minutes Complete
15|10 Calorie Bike
50 Double Unders
Then AMRAP
Kettlebell Swings 1.5|1

-Rest 1 Minute-

In 3 Minutes Complete
15|10 Calorie Bike
50 Double Unders
Then AMRAP
Chest to Bar Pull-ups

-Rest 1 Minute-

*If not enough bikes have the second heat start 2 minutes in

Level 2- 115|75
Level 1 – 95|55
ADV – 20|15, Drag Rope, Bar Muscle-ups

Coach’s Note – Challenge yourself today with your pull-up variation. Where it’s an AMRAP you should have time to work with less assistance or butterfly pull-ups if capable

Extra Work
E2MOM12
2 Push Press
2 Push Jerk
2 Split Jerk
6 T2B
3 Bar Muscle Ups

*Work up to a heavy challenging weight

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