Last week of the Open

ANNOUNCEMENTS

We will now prep movements each week so that we can go AHAFP on Fridays during the open!

*Thursday will now be aerobic capacity/active recovery day until after the open*

WARM UP

3 rds
30 DU
15 Burpees
1 Wall walk

BUY IN

3 Supersets
10 Front Squats @ 60%
8 Strict Pull-ups

SKILL

finish as fast as you can each minute

WOD

EMOM x 18
Min 1: 18/15 Calorie Row
Min 2: 12 Thrusters 75/45
Min 3: 50 DU

comp: 95/65

CASH OUT

3 sets x 30 sec Ring Support Hold
rest :45-60 sec between

MOBILITY

quads