110402

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!