Friday, March 4 2022

OPEN WOD 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of:

Deadlifts 225/155 MRX 185/125 Teenagers 14-15 135/95

Bar Facing Burpees

*Scaled ages 16-54: 135/95, step over bar

*Scaled 55+: 115/85, step over bar

*Scaled 14-15: 75/55, step over bar

*Foundations: 75/55, regular burpees

For full movement standards, click here.

Arrive early to warm-up on your own!

3-5 minutes of light jogging or biking

3-4 minutes of general stretching

Inch worm into 10 second plank hold, inchworm into 10 shoulder taps, inchworm into 3 push-ups

3 cycles of spiderman stretch on each side, 10 seconds bird dog hold each side, 30 seconds pigeon stretch each side, 10 bodyweight good mornings

With an empty barbell: 2 Jefferson curls, 5 straight leg deadlifts, 5 curls, 5 good mornings, 10 deadlifts from mid-shin

Then, build up to workout weight. With the workout weight, 2 rounds of 3 deadlifts, 3 bar facing burpees

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We will be performing OPEN WOD 22.2 for record in class all day today! Please arrive early to warm up on your own!

Learn more about the Open here!

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