190315 - FYF Open 19.4

Question of the Day: What is the color of your personality?

WARM UP
3 minutes of 2 different cardio devices
Banded pass thrus, pull-downs, push-ups, diagonal squats
12 burpees
6 (strict) pull-ups

MOBILIZE
Wide grip EB Med Ball keg drill
Narrow grip EB Med Ball keg drill

COACH PREP
PVC Burgener Warm-up (Power version)
EB snatches—> work up to RX weight
Set up pull-up positions

WOD
CF Open 19.4
3 rounds
10 snatches (RX 95/65, Scaled 65/45)
12 bar-facing burpees
Rest 3 minutes
3 rounds
10 bar muscle-ups
12 bar-facing burpees
(12 minute cap including rest!)

WOD (Saturday Event Prep)
3 rounds
3 snatches (@WOD weight)
6 bar-facing burpees
Work on quick cycling and speed
3 minutes of Bar MU/ kipping pull-up work
Mobilize: Lacrosse ball hell, banded bully stretch, banded ankle stretch