March 13, 2017

A:Warm Up
00:00-02:00
Lie face up at a 90 degree angle with your legs straight and but against the wall. Place hands on belly, breath deep into your hands for a count of 5, hold for 5 out for 5 and hold for 5. Take this time to become aware of the breath and look back on your successes in the Open so far. Or just use it to chillllll.

02:00-10:00
Row 300-500m
Bike 20-30 Cals Easy
Run 3 Laps

10:00-15:00
30 squats, change foot position each rep
30 Kettlebell swings, change foot position each rep
30 toe touches, change each rep

15:00-20:00
Warm up to 60% of deadlift

B: Deadlift (1x1)
10 Minute EMOM
Min 1: 3 reps
Min 2: 3 reps
Min 3: 3 reps
Min 4: 3 reps
Min 5: 2 reps
Min 6: 2 reps
Min 7: 2 reps
Min 8: 2 reps
Min 9: 1 rep
Min 10: 1 rep
Start at 60% and build. This more than likely wont be a PR day unless youre new or havent maxed out in a while.

C: Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP:
5 Deadlifts @ 1.25x BW
10 Handstand pushups
30 Double Unders
Above is RX+
RX is BW Deadlift and 20 pushups