Important note – scores are not “finalized” until Wednesday night at 8pm, which is the deadline for affiliate owners (me) to validate them. Calm down if you don’t see your score populate on the leaderboard properly.

Don’t forget the theme for week 3: Mario! Come as a character, an object in the game…pretty much anything Mario is good to go!

Also, you owe it to yourselves to check and (and share share share!) the photo album from Saturday’s festivities – once again, Rob Rivera captured some incredible shots! Click here to go right to it and please tag yourselves.

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Mindset:

“You never know what worse luck your bad luck has saved you from.”
–Cormac McCarthy

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Nutrition:

When doing the Open be kind to your body. Drink plenty of water, consume electrolytes, take Epsom salt baths and stick around before and after every wod for mobility. And rest when you need it.

 

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Movement:

A. Warm-Up and MWOD:

FP 1 x 10
FP 2 x 20
FP 3 x 10

For Quality:
2 Rounds
60 second chest opener (hands clasped behind the back)
10 each shoulder circles forward and backward
10 each crossover bands: row and reverse fly

 

B. Skill:
9-7- 5-3- 1-3- 5-7- 9
Strict Pull-ups
Strict Dips

*(with band if needed)

 

C. WOD:

Choose Row or Sled pull
– 2K Row
– Two rounds of 800m sled pulls (walking not running) 25-60lbs

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Recovery:

*Can be done before Conditioning if sleds and rowers are being used
3 x 12 Dumbbell roll back