Warm-up: 1 Minute Bottom of Air Squat, 20 Jumping Air Squats, Pretzel Stretch (1 minute each), 20 Hanging Swings, 10 Sotts Press (45/25lbs)
Dynamic Squat: 10×2 @ 60% 1RM
Seated Dumbbell Press: 5-5-5-5-5
Snatch Grip Press: 2×10 @ Comfortable Weight
Banded Scapular Rotation: 3×10
Finisher: 80 Reps of Ab Work
Just a friendly reminder that the open begins next Wednesday! So my message to you is… SIGN UP! If you are afraid you will hurt our chances of Regional qualification then you have nothing to fear! You can only help our gym! If you are afraid you are too old, well guess what? There are master divisions. And if you are just plain afraid, get over it! Everyone is capable of this doing this competition and it is good for you to step out of your comfort zone every now and then. Sorry if that was too harsh (wink wink).
The Open has one workout a week (which will be released on Wednesdays). You will complete and input your scores online by that Sunday. We will use Saturdays as a day to complete these workouts as well as a chosen weekday. If you can’t do the workout one of those two days then we can schedule a time for you to come MetCon.
Also, we are going to reimburse everyone who signs up by taking 20$ off your March membership. It really can’t get any better than this people! You are running out of excuses not to sign up. So stop reading this post and… GO DO IT!
You really should sign up since we are going to make you all do the MetCons as a gym anyway,
<3 Coach Miss J