OPEN WOD 17.2

— FRIDAY NIGHT LIGHTS —
HEATS START @6:30PM

GET IN EARLY, SIGN UP FOR A HEAT,
WARMUP, AND GET READY TO WORK!!!

DON'T FORGET, WE HAVE A
— 5:00PM CLASS ON FRIDAYS —

PreClass Work:
Foam Roll - Upper Back, Quads, Hamstrings
LAX Ball - Forearm Smash, Scaps, Hips
Stretch - Couch Stretch, Knee 2 Wall
WarmUp1

0:00-7:00
Whiteboard Discussion + Demo

7:00-10:00
Light Row

10:00-18:00
8min AMRAP
10 Leg Raise - 5 each side
10 Banded Pull Aparts (Slow and Controlled)
10 Kips (Build to T2B/C2B/Pullups/etc)
10 Low Lunge to Reaching Twist
5 Cleans (Start light and build to workout weight)

18:00-21:00
WOD SetUp

21:00-33:00
12MIN AMRAP
2 rounds of:

50-ft. DB weighted walking lunge
16 toes-to-bars
8 DB power cleans
Then, 2 rounds of:
50-ft. DB weighted walking lunge
16 bar muscle-ups
8 DB power cleans

ACTIVE RECOVERY + STRETCH