Pre Game

Today is all about resting, rolling out and staying moble. Take the time to make sure all you gear is good to go and in your gym bag. Prepare your food for tomorrow and get lots of fluids to bring with you. Make a plan for the morning like arrival time, place to park, where you are going to set up your gear. Make sure your car is fully gassed up. If there is limited AC space your car can act as a AC zone for you to stay cool in. You trained hard. Now is the time to put it to action!!!

For those of you not competing........

Warm up:

2K row

Tabata plank holds

SWOD:

For max weight:
1 Power Clean + 2 Front squats

Muscle Endurance:
Every minute on the minute for 10 minutes perform:
4 Power cleans @ 60% of SWOD weight
4 Bar facing burpees


WOD:
"Muscle Helen"
3 rounds for time:
400m run
21 2pd/1.5 KBS
12 Muscle ups/ CTB pull ups