Here is busy guy, who is not a superstar athlete, who is going to compete in the OPEN. Take a look it will help you to decide that, “I’m in the OPEN!!!”
Click here to register for the OPEN
Warm-up, (15min): 2 Rounds of KB Warm-up. Dynamic Stretch
Strength, (15 min.): Thrusters
3 reps EMOM for 10 min. Build to challenging wt.
WOD: HEARTS ON FIRE
With a partner for time:
100 Wallballs
90 Double Unders 2/1
80 Sit-ups
70 KB Swings
60 Burpees
50 Calorie Row
40 DB Thrusters
30 Pull-ups
20 HSPU
10 Muscle-up 3/1 Jumping Muscle-up.
U GO I GO format.
Spilt up reps as needed.
20 Min. Time Cap
Icing: Saddle Eagle 2 min. and Puppy Dog 2 min.