Mighty Mouse

OPEN WOD 18.1 tonight from 5pm – 7pm and tomorrow morning 7am – 9am. 


We will be running sessions for the OPEN WODs from 5 - 7pm on Friday afternoon's for the duration for the Open. As a result, there will be NO usual 5pm classes for this period.

Saturday WODs or the duration of the Open will be that weeks' OPEN workout.

If you are participating in the OPEN and are not able to complete the WOD in either the Friday or Saturday sessions detailed above, you will need to make your own arrangements to complete the WOD before cut-off time for score submissions.




CONDITIONING

AMRAP 18:

30 Thrusters (43/30)*
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar**

Scaling options: 
* Pick lighter load
** Knees to elbows / sit ups

STRENGTH


Deadlift: Build to a moderate set of 3.


For those doing the OPEN WOD tonight, consider using the morning session to roll out and focus on some mobility work rather than doing the Friday workout. If you still want to perform the morning WOD, take it easy today. Scale down the weight and don’t push too hard. 

Box Bulletin Board:

1) Skills Session with Chris - this is a weekly session at 12:30pm every Saturday (replaces the previous Thursday sessions). Bookings essential so please write your name on the chalk board at the box entrance along with the skill you want to work on so Chris can prepare for the session

2) OPEN Gym on Fridays 6-7pm and Saturdays 1:30-2:30pm.