Friday. Get ready for the opens!!!


5 Minute  Amrap 

10 Wall ball

7 Chest to bar Pull ups


Rest 2 minutes


5 Minute Amrap

5 Power snatch 135/95

30 Double unders 


2 Minute rest


5 Minutes

Max muscle ups (ring or bar)


Even though we don’t know the wods  ahead of time for the opens, we typically see some of the same movements. If you are planning on doing the opens, now is the time to hone a few gymnastics movements and your lifting form. And don’t forget your cardio!


post Wod work

20 Back squats 

3x500 M row

3x400 M run