OPEN WOD 17.5

IT'S TIME FOR OUR FINAL

— FRIDAY NIGHT LIGHTS —
OPEN WOD 17.5 AND COOKOUT
— START @ 6:00PM —

BRING YOUR "A" GAME AND A SIDE DISH

PreClass Work:
Foam Roll - Calves, Quads, Upper Back, Lats
Stretch - Knee to Wall, Couch, Ankle Tilts, Calves
Mobility - Med Ball Thoracic Stretch, Banded Hip Distraction, Banded Ankle Distraction
LAX Ball - Shoulders, Achilles, Bottom of Foot
WarmUp4

0:00-5:00
Finish up Mobility

5:00-10:00
Whiteboard Discussion + Demo

10:00-22:00
5 Rounds NFT:
20 single unders (progress to double unders for rounds 4 and 5)
10 Downward Dog Transitions
10 Lateral Lunges (5/5)
3 Thrusters (progress to WOD weight for rounds 4 and 5)

22:00-27:00
WOD SetUp

27:00-60:00
10 RFT:
9 Thrusters (95/65)
35 Double-Unders