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Warmup: Alternating on the minute: x 8 minutes: Minute 1: Hinge Pattern review with a dowel x 5 Minute 2: KB swings x 15 Lift: Sumo deadlift x 5 Alternating with: 5 ring rows WOD: 15 minute AMRAP: 20 burpee pullups 20 goblet squats 20 pushups 200 m row

5 Rounds for load: 1 Hang clean + 5 Front squat 10 Dead-lifts 5 Bent over rows Rest 30-60s between exercises AMRAP in 7 minutes: 10 Toes to bar 10 Alternating KB snatch 10 Alternating pistols

Option 1 For time: Run 800m + 18-15-12-9-6 Push-press Burpees over the bar + Run 800m Option 2 For time: Run 800m + 18-15-12-9-6 Handstand push-ups Over the box jumps + Run 800m

Warmup: ALL TOGETHER: Bridge Run Squat Mobility Ankle Stretches Skipping Practice Lift: Alternating on the minute: 10 minutes 1 hang clean, 5 front squats 3 pushups “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Group 2: Open WORKOUT 15.3 Warmup: Rowing intervals Squat mobility Ankle stretches Skipping Scaled WOD: Complete

15.3!!! Check out the workout for today at: http://games.crossfit.com/workouts/the-open

15.3

Partner workout, While 1 partner runs 200m the other partner accumulates as many reps as possible of each: Goblet squats, Push-ups, Double-unders, Pull-ups, Abmat sit-ups

Foam roll for 10 minutes In a circle: 10 goblet squats Ankle stretches on kb 10 reverse lunge with a twist 10 kb swings 10 lunges with elbow to ankle 10 squat (reach up to ceiling) In a pushup position: scap retracts and protractions 5 inchworms with downward dog in

4 Rounds for time: 500m row, 12 Toes to bar, 400m run, 2 Legless rope climbs or 5 Strict pull-ups

Dynamic Warmup: bear crawl inchworms with thoracic flexion x5 partner bridges x2 each hang scap retracts x 5 beat swings x 5 Round 2: side lunges (length of gym – sitting back on heels) x 2 lengths ankle stretches against wall x 10/leg hang scap retracts on rings x5 ring