We hope that as many of you as possible can join us to perform the Open Wod on Saturday at 930am. However I am posting it here for Friday as well. Looking forward to seeing you guys hit this and doing it with yall!

Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, PVC passes, scapula push-ups, wallballs with 2 sec pause @ bottom (12/10)

-WOD strategy and movement prep with Coach

Conditoning: Open Wod 15.3

-14 min AMRAP: 7 Muscleups, 50 Wallballs (20/14), 100 Double Unders


-5 min row or Airbike at easy pace

-2 min box ankle stretch each side

-2 min anchored t spine