Great job on 15.3! Any redo's must be done during open gym (12PM-4PM). All scores must be submitted by 7PM!
The next Friday Night Lights will be Friday, 3/27 at 6pm. That's not a typo, we will be starting at 6pm. The workout will be whatever 15.5 is and we will all be there doing it together. If you can't make it until later on just let us know and we will schedule you in a later heat.
AFTER the opens are over, we will be going back to Hero WOD Fridays. Yea baby!
AFTER FRIDAY NIGHT LIGHTS PARTY!
We will all be heading over to Jetty in the West End of Long Beach for a party. We will have open bar and pass around appetizers from 9:30-11:30 for only $15 per person! Your friends and family who are not members are welcome to come too, their price is $25. We will have a sign up at the front desk. We hope to see EVERYONE at the bar whether you are participating in the opens or not. Don't want to drink? No problem. Come anyway.
10 Air Squats
5 Easy Box Jumps
10 Empty Bar Thrusters
5 Moderate Box Jumps
"X-WOD" (16 minute cap)
2-1-2-1 High Box Jumps
*Done as a superset (alternating).
Choose your weight for thrusters and increase as necessary.
Rest 10-20 seconds before box jumps, 2-3 minutes between sets.
Use a challenging height for single box jumps, slightly lower for doubles.
EMOM for 20 minutes
2----7 Air Squats+10 Box Jumps (24/20)
4-Row 10/8 Calories+AMRAP Thrusters (115/75) in remaining time
Fitness WOD (11am)
10 leg swings (each leg),
10 push ups,
5 inch worms,
10 beat swings,
5 strict pull ups,
10 candle stick single leg stand up,
10 GHD sit ups
EMOM for 8 min
5 toes to bar,
10 KB 53/35,
10 sit ups,
2 min rest,
8 push ups,