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Saturday Warm Up: Row 500m Mobility work Hip flexor stretches Hamstring/Glute Stretches 2 rounds 10 overhead squats 10 kettlebell swings 10 sit ups 5 push-ups (hand release) 10 Box Jumps (try to go fast, the more you warm this movement up, the quicker you will be) WOD 15 min AMRAP 9 Deadlift (155#/100#) 12 Hand Release Push ups 15 Box Jumps (24"/20") We will run heats of this workout starting at 11 am. If you are competing in the sectional, come and start getting warmed up about 10:30 - 10:45 am. As soon as we are ready we will start running heats of 4-5 people at a time. Sign in for open sectionals if you are coming tomorrow and need to be judged, it helps us figure out how many heats we need!                             Comments are closed.
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