The Open is right around the corner, have you signed up yet?
Warm-up
Sign into Wodify, then spend 2 minutes in Z1
Then, 3 rounds w/a DB
10 strict press right
10 ring rows
10 strict press left
10 DB front raises
Mobility
OH mobillity; coaches choice
Strength
A1. Strict press – 5×3; building to a max for the day
A2. Weighted chin-up – 5×3; build
Simple push/pull. No fancy movements. Just work. A great example of you get out, what you put in. Stay present and make this strength session a good one.
WOD
“Food and Lodging”
15 min AMRAP
21/18 cals row
15t alt DB snatch (50/35#)(40/25#)
9 burpees over the DB
1 rope climb
*keep tabs on what arm starts and what arm ends
Two new open standards that can be practiced today. The burpee is over the DB with no step back or step up. The DB snatch must be switched below the face. If you move pretty consistently, you should shoot for 4 complete rounds.
