We will announce heats tomorrow night after we know what the workouts are. If you can’t make it we need to know. If have a schedule conflict and need to go early or late, please let us know. The 15.1 announcement and Froning/Fraser throwdown will be live on the Games site at 7PM.
WOD – Open Prep
5 Minutes of Quad and Hip Mobility
5 Minutes of T-Spine and Shoulder Mobility
4 Rounds NOT for Time:
1000M Row at 70% effort (slow pace)
5 Step Ups w/ Jump Down
5 Box Jumps w/ Step Down
5 Box Jumps w/ Bound (if possible)
7-10 Hollow/Arch Swings
8-10 High Hang Cleans or Snatches at 50% or less
Take your time going through the stations focusing and technique and efficiency.