Hey All – Please make sure to let me know if you signed up for the OPEN so I can get you up on the wall at BFA. Also, I know some of you have helped out as judges in the past. If you have an interest, let me know and head to the Games website to take the Judges Course. Thanks

Warm-Up:
– DB Warm-Up
2 Rounds
– Braced Scap Pull Ups (“Close the Window”)
– 10 Hollow w/ PVC
– 10 Arch w/PVC

Dynamic Flex:
– Inchworm
– Inverted Toe Touch
– Broad Jump – Stick the landing – NOT MAX DISTANCE

Motor Control/ Core: 6 Min Alt. EMOM
– 75 Yard KB/DB Farmer’s Carry
– 75 Yard KB/DB Waiter’s Carry (Arms OH)

Gymnastics: 8 Min Alt EMOM
– 1-5 MU or 3-5 Transitions
– 3-10 Eccentric HSPU + Kipping HSPU

Strength: 12 Min Alt. EMOM
– 15 DeadLift @ 155/115
– 12 HPC @ 155/115
– 30 sec. Deadlift Hold @155/155

WOD: 8 Min AMRAP
– 40 DU
– 4 Squat Snatch @ 115/ 75 (sub Power Snatches)
– 4 Bar Facing Burpees

Recovery:
– Anchored Thoracic Extension
– Banded Seated Straddle
– Wall Calf
BONUS: Roll IT