Wednesday February 24th, 2016

Warm Up
Dynamic Flex- Coach's Choice

Activation
Booty Bands

Strength
Strict Press 5x2

WOD
2 Rounds For Time
20 R-arm DB Snatch 45/30
20 Goblet Squat
4 Lap Run
20 L-arm DB Snatch
20 Goblet Squat
4 Lap Run

POST WOD
Group Stretch


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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