**REMINDER** There are no classes tonight from 430-730pm!! We have week 2 of THE OPEN and our Friday Night Lights event!
Even if you are not signed up for the open you can come workout.. you will just be doing the open wod
WORKOUT OF THE DAY:
Dynamic Warmup: Minute 0 – 15
Coaches’ Choice Group Dynamic Warm Up
Complete 10 rounds alternating movements every minute on the minute.
On the even minutes, complete 5-10 Toes to Bar or Strict Sit ups
Pick a challenging rep scheme and try to stick with the same number within the Minute. You should also be able to complete your set within 2 sets. Otherwise, do Strict Sit-ups,
On the odd minutes, hold a 30 second Extended Hollow Push Up
Walking hands out from a push-up position with your feet together. Very important that butt stays engaged to protect your back – Coaches meeting Travis did a Demo with Inchworms
Buy in with: 9 – 6 – 3
Bike Calorie & Burpee
Then complete 3 rounds of:
10 Strict Press 65 / 95 – Scale up to 75 / 115
15 / 20 Calorie Row
Finish with 400m Run – Modify with 200m Run/Walk
Class will have to start in Waves of 2-3 Minutes or when a Erg / Bike is open to complete the 9-6-3 Buy in.