OPEN Athletes–Scores are be due tonight by 8pm!!  Please submit your scores!

Nutrition Challengers!  Congratulations!  The Challenge is officially “over,” but hopefully some significant lifestyle changes have been made and embedded into your routines.  Weigh-ins will be all week.  Check the white board for times.
Monday times will be: 8:15 am-9:00 am; 10:00 am-11:00 am; 4:00pm-5:30pm


A. Pull-up Strength
4-5 Super Sets of:
3-8 Negative Pull-ups or Pronated Grip Ring Rows w/a 3-5 sec Negative  (RX Strict pull-up with the negative.  Can do jumping pull-ups w a negative or use a box to get to the top of your pull-up and drop slowly)
5-10 Supinated Grip Ring Rows or Supine Ring Rows
Rest 90 seconds

B. “Hacksaw”
Ascending Ladder…
3 Kettlebell Swings (53/35)
3 Goblet Squats (53/35)
3 Burpees
6 Kettlebell Swings
6 Goblet Squats
6 Burpees
… and so on, until time expires.


Open WOD 17.2