2 weeks from today will be the first Friday Night Lights in the 2017 Intramural Open at The Port. Teams are set and Captains are very excited. It is shaping up to be an amazing season. There is still time to get on a team, but we cannot promise you a team shirt. I have some room left in my cap space, come see me.
Warm-up
Spend 2 minutes in Z1
Then 3 rounds
10 wall balls
10 KBS
10 sit-ups
Mobility
Front squat mobility will be huge here; hips, quads and ankles
Hamstring warm-up to pull from the ground
Strength
With your partner, find a max weight for the complex, only one person working at a time.
Clean complex – 1 clean + 1 front squat + 1 hang clean + 1 front squat + 1 TnG clean + 1 front squat
Squat cleans do not count towards the front squat. Long complex and footwork will win it.
WOD
“Championship Party”
25 min AMRAP, with a partner,
60/50/45 cals AB
*60 for M/M partners, 50 for M/F partners, and 40 for F/F partners
30 burpee box jump overs
10 wall climbs
The wall climbs are going to be the hardest part of this workout, so make sure they are challenging but still safe. Do not over extend the spine to touch the stomach to the wall. No broken positions.
Cool Down
3 minutes on a foam roller
Hamstring stretch and bretzel
