Thursday, March 21

Open 19.5 announcement tonight. Below, you will find an optional "Pre-Game" activation. If you are an athlete that feels "rusty" in a sense after a full rest day, moving today in such an active recovery fashion can restore mobility and assist us with performing at our best tomorrow. If not, we recommend full rest. No right or wrong approach here - go with what is natural. ACTIVATION Line Drills Active Spiderman Active Samson Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walkouts 2 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height

Metcon (Weight)

Strength Stamina Alternating "On the Minute" x 12 (6 Rounds): 5 Bench Press Repetitions 5 "Touch and Go" Power Cleans Score Heaviest Combined weight in the same round. Open athletes go light!

Thruster (EMOM x 6)

6 sets of 3 Building up to a moderately heavy set of 3. Open athletes should do "light" loads and refine technique.

Metcon (Time)

Partner WOD For Time: 100 Air Squats 80 Situps 60 Kettle Bell Swings 50/35 40 Box Jump Overs 24/20 20 Burpees

*only one partner can work at a time

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