The open has begun. Jeff organizer of the Friday night lights doing his thing!

Coach Phae Judging.

Warm up 

10 Mb heel rolls

banded hamstring stretch 1 min per side

10 naked bar DL

Foam roll posterior chain – 1 min per side 

10 naked bar DL

Foam roll posterior chain – 1 min per side 

10 lighted weighted DL

Foam roll posterior chain – 1 min per side 

 

 

Strength/Skill:

S L DL  6 6 4 4 2 2

100M RUN AFTER EACH ATTEMPT

 

WOD: 4RFT
8 devil presses
16 bottom up pushup
12 ps side lunge with a SA snatch
32 mountain climbers
Run 200m
*20 min cap