19.2  Winners
Costume: Bailey C
Spirit of the Open Mae Q
Performance: Brook D

Pick up your prizes Wednesday from the office.


Dynamic Warm Up – Mobility Prepare for..

A:WOD
Complete as many rounds as possible in 10 minutes of:

3 Bar muscle-ups
12 Push presses, 135/95, 115/75, 95/55
50 Double-unders

Then

Flush
20-30 minutes on the bike/rower/ski erg at a comfortable pace. Put on relaxing music and become lost in thought. Keep to yourself for the duration.

Cool Down
Foam roll legs,hips,back shoulder blades to Lats.  Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.

 

Strongman:
Max Overhead DBKB carry for 50M

Then

5 rounds of:
Overhead DB/KB carry for 50M one size smaller bells
Ski erg 20, 40, 60, 40, 20 cals (diff ea end)
DB/KB push presses w/ bells used for carry x 6

 

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