CONGRATULATIONS JENN HALL! Jenn is the overall spirit of the games winner for the LCF 2018 CF Open. Jenn dressed up representing the weekly themes, she got her first ever HSPU, she got t2b which ended up tearing up her hands, she worked double unders for 8 minutes and lastly, she came in to 18.5 thinking she was going to scale due to the c2b pull ups. She did not scale one WOD, she RX’ed them and surprised herself at what she could do when she put her mind to it.

We want to also recognize Sheri P for her GAMES spirit, she was dressed up every week, came back at night to cheer others on help judge and had great performance too!

Dynamic Warm-Up – Mobility
Prepare  for..  

A. WOD: 3 Hot’s (35 mins)

Complete the following of:
10 Minutes Row for Cals
30 Second Transition
1 Minute Max effort seated BB press 45/33
30 second transition

10 Minutes AAB for Cals
30 Second Transition
1 Minute Max effort V-Ups
30 second transition

10 Minute Ski-Erg for Cals
30 Second Transition
1 Minute Max effort Air Squats

Score is total Cals per event, then add total reps in the comments.  

Cool Down: Mobility static holds, foam roll, bike or row 5-10 mim

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