THINGS TO KNOW FOR THE WEEKEND
9:30am – Open Gym with Coach Rafael
10:30am – 15.2 Open Wod (there will be a HEAT Sheet for sign up)
12pm – Skillz & Sprintz
1pm – ReFlex Yoga
Both with Coach Stacey
Dynamic Movement Prep
Banded shoulder warm up.
3 rounds of
Keg stretch/thoracic extension
Loosen up those overhead squats.
3-4 sets of
5 snatch grip bn pp + 5 oh squats (3 second pause in the bottom.
Then warm up to your weight.
Warm up pull ups/c2b
Set up barbell and chalk and whatever you need close to the rig.
You don’t need to go unbroken in this wod.
You should take advantage of your rest time
Move smooth and steady
For most 5’s are good
And some 3’s.
Unbroken on oh squats as long as possible.
Knee on the Wall