We are in week 2 of the LCF OPEN. As a reminder, when you do the workout on Friday ENSURE that you are listing the points you need credit for. 1 Point for doing the WOD, 1 Point for REPRESENTING your teams color and 3 points if you SHOW UP on Friday NIGHT and support Friday Night Lights and Your TEAM. You don’t have to WOD on Friday night but it is strongly encouraged. IF you don’t show up on Friday night, you don’t get 3 points. Any questions check in with your TEAM CAPTAIN! This week TEAM RED will be hosting and providing TREATS!

Dynamic Warm Up- Mobility Prepare for:

A. Skill 
Muscle Up
For Quality: 15 Low Ring Muscle Ups or 3 x 5 Strict Muscle Ups (as strict as possible)

B.WOD
Buy in 50 Dumbbell Box Step-ups.  Use two dumbbells 50/35, box: 24/20. 

9-7-5 reps, for time of:
Ring Muscle-up
Squat Snatch, 135/95 lbs

Buy out 50 Dumbbell Box Step-ups.  Use two dumbbells 50/35, box: 24/20. 

Accessory Work & Cool down:
Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch.
Glute Stretch Hold 1-2 mins per side.
Foam Roller (back, etc.)

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