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
6:00 Agility Ladder
-High Knees
-Side Shuffle
-Butt Kickers
-In/Out
-Lateral High Knees
-Lateral Single Leg Hop
-Plank Side Crawl
Mobility
Lat rolling
Lat Stretching
Strength
For 18 Minutes
1. 2 Deadlifts @85-90%
2. Max Effort Handstand Hold*
3. Rest
Scale= plank hold
WOD
30 Power Snatches 95|65
30 Burpee Box Jumps
30 Overhead Squats 95|65
Level 2 – 75|50
Level 1 – 65|35
Extra Work – Active
Recovery
2:00 on: 2:00 off
Ski Erg
until your reach 200|150
Calories