Friday-190308

**Reminder- we strongly encourage all members to come do the open workout in the evening if possible so that we will have plenty of judges and make a fun and encouraging atmosophere for everyone. There will NOT be the normal 4,5,&6 pm classes today. We will begin running heats in the evening at 420pm until we get everyone thru. Sign up for your desired heat upon arrival, warm yourself up, and be ready to go when your heat is scheduled to begin. Thanks in advance for helping us to run this as smooth as possible. Good luck to everyone!!!

General Warmup: 2 sets- 15 cal airbike, 15 sec high/low knee Captain Morgan+5 reach unders, 10 shoulder taps with 2 sec pause

Specific Warmup:

1 set- 50 ft knee cradle lunge with vertical rotation each side, 14 alternating Stepups, 20 sec handstand hold

1 set- 50 ft DB overhead walking lunge, 10 DB Stepups, 5 Strict HSPU

Open Wod 19.3:

-200 Ft DB Overhead Walking Lunge

-50 DB Stepups

-50 Strict HSPU

-200 Ft HS Walk

Mobility:

-2 min modified pigeon pose

-2 min barbell quad smash