***REMINDER: Please submit your Open 15.3 scores before 8:00pm TONIGHT!***
Fitness:
OTM x 15 Minutes (5 Sets of each)
1st Minute – 5 x Deadlift
2nd Minute – 10 x Russian Step Ups
3rd Minute – 30 Second Plank Hold
Performance:
Every 3 Minutes for 15 Minutes
TnG Deadlift x 3
Rest 20 Seconds
Tall Box Jump x 1.1.1.1. (5 Seconds between reps)
Rest the remainder of the 3 Minutes.
19 Minute AMRAP
With a partner, work through the following movements.
1 – 100m Sandbag Run
9 – Deadlifts (185/135)
9 – T2B
6 – Bar Facing Burpees
*Each partner is to complete each movement before moving on to the next, however only one person can work at a time.
Happy 19th anniversary to Jeff and Katie Mahoney!!
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
For those that need to either complete for the 1st time or redo the Open workout, today is your last chance.
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*