If you want to be on an open team and get a shirt, you need to be signed up by Wednesday, Feb 17th.
Warm-up
3 rounds
200m run, 200m row or 1:00 on a bike
10 burpee broad jumps
10 ring rows
10 dislocates w/PVC
Mobility
PVC mobility
Strength
5 rounds; not for time
3-5 strict pull-ups
5-10 high box jumps
*step down
1:00 plank hold
WOD
“Socially Awkward”
12 min AMRAP
8 push-ups
12t DB snatches (45/30#)(35/20#)
*alt arms
16 sit-ups
**make sure you understand the DB snatch. Pick a weight that is challenging but hold you to limited rest.
Cool down
Rest, recover stretch and rehydrate
