Tuesday February 23rd, 2016

Warm Up
Mobility
Dynamic Flex

Activation
1 Minute Max Cal Row
Then Complete That Many Toes To Bar
x3
Rest as needed

WOD
3RFT
6 Pull Up
6 Ring Dip
12 H.R Push Up
24 DU's

Extra Credit:
3 Sets Of Plank Holds With Weight On Back


Coach's note: IT'S FINALLY HERE! Week 1 of the CrossFit Open is upon us. This Friday we will be having a potluck and our usual throw down. The first heat will start at 6pm and we will be having fun all night. Come join us to participate in the workout, or to support our awesome community. 
As for the programming this week, have the mindset that this is a "back off" week. We have been hitting it hard and preparing ourselves for the open. This week the volume will be light, however, the intensity should still be high. Every workout this week will end with group stretching and an extra credit portion that is totally optional to all athletes. I want everyone to peak their performance during these next 5 weeks so I ask that you stick to the program and take it seriously. Our bodies need back off time and we will come back even stronger. That's my rant! Enjoy the week and we will see ya'll on Friday night!




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