The Open Test

Warm-up:

Complete individual warm-up prior to class.
The CFJustified Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Walking Lunge w/PVC Overhead
  3. Wall Climbs (5-7 reps)
  4. Hollow Body Rocks
  5. Burpees
  6. Ring Dips

Mobility:

Foam Rolling: Find the Pain

Announcements:

Ready for Personal Coaching? See Pat, Jon or Frankie to get started!

Skills & Technique: (Click below for links to more info)

Wod:

The Open Test
 
50 Wall Balls 20/14 lbs
50 Doubleunders
40 Box Jumps 24/20"
40 Toes-to-Bar
30 Chest-to-Bar Pull-ups
30 Burpees
20 Cleans 145/100 lbs
20 Jerks 145/100 lbs
10 Snatches 145/100 lbs
10 Muscle-ups
 
20 Minute AMRAP