This weeks theme for Friday Night Throwdown is BLACK OUT! See you all there. 

Congrats to the following winners from last week: 

Spirit of the Open – Brett Nilsson
Theme Costumes – Jenn Hall and Julie Amador
Most Improved Seth Cervantes, she did her first RX Open WOD.

Olympic lifting class @ 6:15pm

Dynamic Warm Up – Mobility Prepare for..

A: Strength
5 x 3 Back Squat @ 80%
then
5×1 Split Jerk @80%+

B: WOD – AMRAP 14:00

15 Power Snatch 135/95, 105/75, 75/55

20/15 Calorie Row

50 Double Unders

15 sit ups

12 Power Snatch 

20/15 Calorie Row

50 Double Unders

15 sit ups

9 Power Snatch 

20/15 Calorie Row

50 Double Unders

15 sit ups

6 Power Snatch 

20/15 Calorie Row

50 Double Unders

Cool Down 5 min
3-5 minute Smooth Bike/Row. 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.

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