Those of you competing in the open Friday and are really looking to give it 100%, take today off. If you would like to come in and do some light cardio(not really cardio) and some movement prep you may do that.

“Leg Mush”
6 Rounds
Sled Push 100′(light)
11 Slam Balls@40/20
Sled Push 100′
rest at least 3:00 between efforts

You should be able to move fast on the sled

Single Arm DB Rows – 10 each side x 4
Top of the ring hold – Accumulate 2 min in 3 min, make sure elbows are locked out. If you have done this before and are able to complete the 2 min in the allotted time then add weight.