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.
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.