Posted by & filed under Workout of the Day.

Here is a great group shot from Friday’s event.

Next week will be the last week of The Open and we are celebrating with a BBQ!!  Diablo Moxie will provide some burgers, dogs and drinks!  If you plan to come, please RSVP on the facebook page so we have a headcount for food.  Don’t miss it.. friends are welcome!!

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WORKOUT OF THE DAY:

Dynamic Warmup & Mobility: Minute 0 – 25
Shoulder – Use a Lacrosse Ball to work through any sticky spots around the Scapula, Then a Roller on the Lats.
Coaches’ Choice Group Dynamic Warm Up
2 Rounds of a Gymnastic Warm up Complex:
4 Strict Hollow Scapular Pulls
4 Hollow Scapular Pull + Super Man (Tap Swings)
2-4 Kipping Pullups – Modify with Banded or set up Seated Pull up for WOD.
2 Rounds of Barbell Warm up
3 Muscle Cleans – Position 1
3 Power Cleans – Position 1
3 Power Clean + Squat – Position 2
3 Strict Press

Workout: Minute 26 – 50
14 Minute AMRAP of:

4 Power Clean 95 / 135
8 Push Press – Same
12 Pull-ups – Modify with Seated Pull-ups or Banded assisted
1 Minute Rest

Cool Down: Minute 51 – 60
Grab a Roller and roll out:
Lats
Legs
Hips