Congratulations to everyone on completing Week 5 of the Open!
ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!
Warm-up Drills
I. Run 400m/Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Push Jerk
Warm-up as needed (3 sets x 5 reps) before completing the following workload of Push Jerk.
Push Jerk 5-5-5-5-5
Post loads to comments.
Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.
Front Squat 3-3-3-3-3
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
“Push Jerk 5s” : 115# x 5
“Front Squat 3s” : 165# x 3
Met. Con. SUs in count up, then DU shenanigans for the remainder of the time, Max unbroken – 8!
Push Jerk: 130#x4
Front Squat: 165#x3
MetCon: got through 50 DUs unbroken