Wednesday, February 20

Wednesday Primer. Two days out from the Open, is it our aim to refine the engine with varied movement patterns, while keeping impact very light. Think of Wednesday's as a cross between a training day and an active recovery session. We will work on these days, but we want to leave the gym looking to do more. As a reminder, there will be a Thursday optional "pre-game" recovery piece posted. It's theme will be similar, but significantly less volume with it's intention being a setup for our best effort on Friday. Get in, spend some extra time on mobility, and then let's get out. Good to clear the mind as we prepare for our full effort in 48 hours. ACTIVATION 500-350-200 Meter Row After each set: 10 Hollow Rocks 10 Superman Rocks 5 Dowel Passovers + 5 Dowel OHS 3 Inchworms Snatch Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Presses (behind the neck) 5 Stiff-Legged Deadlifts (Snatch grip) 5 Overhead Squats This will lead us into our Wednesday primer for the day.

Metcon (AMRAP - Rounds)

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements we may see ahead, while minimizing impact. Aim is to finish this eager for Friday. On the Minute x 20 (4 Rounds): Minute 1 - 5 Pausing Overhead Squats Minute 2 - 15/12 Calorie Row Minute 3 - 5 TTB + 8 DB Snatches (50/35) Minute 4 - Handstand Walk Practice Minute 5 - 12/9 Calorie Bike

------------- A short story. A man walked into a shop to order some order some flowers to be sent as a gift to his mother, living 200 miles away. As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, "I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars." The man smiled and said, "Come on in with me. I’ll buy you a rose." He bought the little girl her rose and ordered his own mother’s flowers. As they were leaving he offered the girl a ride home. She said, "Yes, please! You can take me to my mother!" She directed him to a cemetery, where she placed the rose on a freshly dug grave. The man returned to the flower shop, cancelled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house. At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have.

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