Friday-180309

***Reminder- we will begin running heats tomorrow afternoon at 420pm and continue with one heat every 20 minutes until we get everyone thru. Upon arriving at the gym please sign up for the heat that you wish to participate in, warmup on your own, and be ready for your heat at the designated time. If you can stay and judge at least one other heat then that would be greatly appreciated. Good luck everyone!!!

Warmup: 2 sets- 12 cal airbike, 20 sec Deadbug hold each position, 6 knee cradle lunge to vertical flexion and extension, 5 scapula depressions, 5 1-leg calf raise each side, then- movement prep with Coach

Conditioning: Open Wod 18.3- 2 Rounds for time
-100 Double Unders
-20 OHS (115/80)
-100 Double Unders
-12 Ring Muscleups
-100 Double Unders
-20 Alternating DB Snatches (50/30)
-100 Double Unders
-12 Bar Muscleups
*14 min cap.

Mobility:
-2 min box ankle stretch
-2 min barbell calf smash