The OPEN WOD 12.2 will be announced tonight at 6pm right here…who’s ready?

Just a reminder, there will only be a 8am group class on Saturday (no 10am class).  We will be hosting athletes from Ute CrossFit and other affiliates on Saturday for the OPEN WOD 12.2.  Come at 11am to start warming up.

Workout of the Day:
(if you’re planning on doing the OPEN WOD 12.2 tomorrow, I’d recommend resting today)
otherwise…

Part 1)
Turkish Get Ups
Build up to a “heavy” rep with both arms in 15 minutes

Part 2)
Row Sprints
3 sets:
Row 20 seconds for max meters
rest 2:40 b/n efforts

rest 5 minutes

3 sets:
50 meter prowler push
rest 3 minutes

*****
Games Prep:
Rest Day if you’re doing the Open tomorrow

or

AM)
A1) Touch and Go Deadlift: 6, 4, 2, 6, 4, 2 rest 2:30
A2) Push Press @ 31X2; 10, 8, 6, 10, 8, 6; rest 2:30
A3) 15-20 GHD Sit Ups x 4 sets; rest 1:30

PM)
A1) 3-6  fast ring dips on the first minute, 6 pistols (3/leg) on the 2nd minute,
repeat for 10 total minutes
B) 5 sets for total time – 25 unbroken double unders; rest 30 seconds
C) 50 meter prowler push x 3 sets; rest 3 minutes

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