THE OPEN IS OVER! Congratulations to all of you who competed each week and pushed yourself past your limit! We are proud of all of your progress and hard work..YOU should be too! Time to set new goals and get stronger for next year!

Individual warm-up
200m row
10 PVC dislocates
10 PVC good mornings
10 leg swings
10 air squats

Group warm-up
5 lunge to hamstring stretch
:45 hip distraction w/band
10 leg swings
:30 couch stretch
:45 front rack shoulder stretch
20 monster walks
20 lat pull downs

Front Squat
5 x 5 @ 75%
-rest 2 minutes between sets-

10 min AMRAP
8 squat cleans 95/65
8 pull-ups
200m run/row