See below for some explanation of the different options available for you to choose from when you participate in the Open...
All four options will be available for each WOD... so get signed up!
QUICKSAND
5 Rounds:
AMRAP 3
12 Single Dumbbell Box Step-Ups
8 Burpee Box Jump Overs
Max Calorie Row or Bike
Rest 1:00 Between Rounds
Box - 24"/20"
Dumbbell - 50 / 35 lb
CUSTER 20/15 Calorie Echo Bike 15 Handstand Push Ups 10 Deadlifts (225/155) -rest 3:00- 20/15 Calorie Echo Bike 5 Strict Handstand Push Ups 20 Deadlifts (225/155) 5 Strict Handstand Push Ups Rest 3:00
LUCY 3 sets AMRAP 5 Minutes 2 Power Clean (165/125) 4 Burpee Pull Ups 6 Box Jump/Step Down (30/24) 8 Wall Ball (20/14) (11/10ft) 10 Push Ups -rest 3 minutes between sets- STRENGTH 1 Front Squat + 1 Pu
Saturday is our in-house competition....Here are some details Doors will Open at 6:00 am. If you want to work out but can't stay for the competition, you are welcome to come and get it done. Set-up