Attention: Athletes who are participating in the Open Prep Competition Program

Starting next week we will be changing our schedule a bit.  Training days will be Monday, Tuesday, Wednesday and Friday.  THURSDAY WILL NOW BE OUR OFF DAY.  Also, the lifting area will run as more of an open gym style in the morning where athletes can come in and train as they arrive.  Coach Drew or Coach Nick will be available for coaching on Monday from 6:30AM – 7:30AM and 6:00PM – 7:00PM.  You may come outside of those times, but they will be working with regular classes at those times.

WARM UP

200m Run

:30 Drills x2

Run in Place

Air Squats

Lunge to Instep

Samson Stretch

Rolling Hamstring Stretch

Split Leg Hang

STRENGTH

4×5 Back Squats

WOD

Open WOD 13.4

7 Minute AMRAP:

3 Clean and Jerks (135/95)

3 T2B

6 Clean and Jerks

6 T2B

9 Clean and Jerks

9 T2B

… Continue Ladder as Far as Possible