A. 2 Dip Squats + 1 Split Jerk


B. Open WOD 12.3 (cut down by 4 mins)

14 minute AMRAP:

15 Box Jumps (24/20)

12 Shoulder to OH (115/75)

9 Toes to Bar 



At 9am, the entire coaching staff will be on hand to work on mobility, efficiency and strategy for 14.1. We make sure everyone has a plan and is properly mobilized for the WOD

A 10am sharp, we will go over the standards of the WOD and assign heat times and judges to everyone. Depending on the length of the WOD, equipment needs and spacing, we should be done by about 11:30.

After that , we will hang out and commiserate about the WOD. Please feel free to bring beer and paleo appetizers. We'll have the corn hole set out front with the tent, weather permitting. Should be a fun day and great way to kick off the Open!