kemp 16.1Join us tonight at 7pm for the release of Open WOD 16.3. So far the 2016 Open season has been a blast with many PR’s and amazing stories. Let’s continue the fun as we head into week 3.

Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm
Pre-mobilty: Banded hamstring laying on floor x 90s each

Health 

A. Three sets of:
A1. Back Ext holds x 10-20s, Rest 90s seconds
A2. 1-arm weighted carry x 45ft each hand, rest 90s

B. 20s work : 40s rest x 20min (5 each)
Assault Bike
Burpees
Thrusters
Rest 1 round

Classic

A. Three sets of:
A1. Back Ext holds x 10-20s, Rest 90s seconds
A2. 1-arm weighted carry x 45ft each hand (25-30% body weight), rest 90s

B. 30s work : 30s rest x 20min (5 each)
Assault Bike
Burpees
Thrusters (95/65)
Rest 1 round (30:30)
Note: you will complete a 30s interval at the assault bike, then rest 30s, complete a 30s interval at the burpees, then rest 30s, complete a 30s interval of thursters, then rest 30s, then you will completely rest a round (this will be 4min in total)

C. Mobility = Foam Roll