The open has begun. Jeff organizer of the Friday night lights doing his thing!
Coach Phae Judging.
Warm up
10 Mb heel rolls
banded hamstring stretch 1 min per side
10 naked bar DL
Foam roll posterior chain – 1 min per side
10 naked bar DL
Foam roll posterior chain – 1 min per side
10 lighted weighted DL
Foam roll posterior chain – 1 min per side
Strength/Skill:
S L DL 6 6 4 4 2 2
100M RUN AFTER EACH ATTEMPT
WOD: 4RFT
8 devil presses
16 bottom up pushup
12 ps side lunge with a SA snatch
32 mountain climbers
Run 200m
*20 min cap