T-BOD
1 week from tonight is our 1st “Friday Night Lights” of the OPEN season. We look forward to having a box full of CrossFitters to participate and cheer each other on as we take on the 1st OPEN workout, 18.1. If you have not registered for the OPEN get it done this weekend. The best $20 you will ever spend. Click HERE to sign-up!!!
Warm-up: Row 1000m. Dynamic Stretch
Strength: Spend 10 minutes warming up the WOD movements.
WOD: HANDS UP HANDS DOWN
5 rounds for time:
10 DB OH Lunges 50/35 (R+L=2)
5 DB Hang Clean
5 Bar Muscle-up
Icing: Dragon 2 min. ES Lizard 2 min. ES