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**730pm Strength is still happening!**

The first open workout has been announced and thus our first FNLs will begin tonight!  Heats will start just after 430pm.  You can still sign up to compete until Monday evening!!  See the workout here. You do not need to be competing to come and cheer on your peers :)

Please be prepared to judge a heat before or after you complete (you must complete judges course!!!).  Also, for the morning crew, we WILL allow you to complete the open wod during class if you would like!  You will just need to find a judge.



Dynamic Warmup & Mobility: Minute 0 – 15
Shoulders – Spend a couple minutes with a roller in your lats
Coaches’ Choice Group Dynamic Warm Up
Spend a couple minutes going through some of these wrist progressions.

Strength: Minute 16 – 25
Complete 4 rounds alternating movements every minute on the minute

5 – 8 Strict Pull ups or Seated Pull-ups on the Odd Minutes
2-4 Wall Walks or Modify by Push off the ground then push your HIps back into a Down Dog. Walk back as far as you can, hold for 3-5 Seconds then walk back out.

Workout: Minute 25 – 60 5 Rounds, starting every 5 Minutes
1 Minute Bike max calorie
Run 400m
Rest until the next round begins

Score A: total calories
Score B: Each round separately, be sure to write down your split each round.