400m Run

100ft Lunge w/stretch

100ft Lunge Fast

Group:

Movement Review

Shoulder 2 Overhead warm-up, 3×3

Dead Lift warm-up, 3×3

Workout:

“13.2”

As many rounds and reps as possible in 10min of:

5 Shoulder 2 Overhead, 115#(75#)

10 Dead Lifts, 115#(75#)

15 Box Jumps, 24″(20″)

If you are signed for the open you need to familiarize yourself with the range of motion standards. Everyone who is submitting a score will be judged. If you are competing you may have to act as a judge as well, so if we ask please oblige.

Watch the video, if you have any questions please ask your coach.