Hey Folks!

Great work today – I heard a lot of folks who tweaked the conditioning piece so that it served their needs/goals today – that’s a win right there 🙂

The Open is approaching!

• Come on out to See Celeste educate us on Pelvic health Thursday night
• Then watch the Open WOD announcement at 8pm!
• Plan who you are going to challenge to do the Open WOD with, or throw your name into the mix and we’ll pair you up with someone
• Come out and Crush Extreme!  Friday night is going to be exciting, but if you can’t make it then, we’ll set up well on Saturday, Sunday or Monday 🙂

So let us know – We’re also looking for folks who’d be interested in challenging each other for our Friday Night Lights match-ups.  Let us know if that’s something you’d be into, please!

[av_video src=’https://www.youtube.com/watch?v=-lGdF60s5ek’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-26j1e2′]

Coaches Notes:

Practice the strategy you plan to use for these types of movements in the open (if they end up in the open).  If you’re feeling good before/after the WODs this week, and want to do more, stick to skill work or some light accessory/endurance work.  You should be feeling strong and energized as you get to the end of the week/into the Open WOD.

Strength:

Push Press:
5×2 @60% of your max Push Press
Goal – Pressing Power/Strength.

Conditioning – “Open Prep”

3 rounds
20 Box Jump Over (24/20)
20 DB snatch 50/35
Goal – Open Prep.