Sunday Schedule
Power Yoga: 8 AM
WODs: 9 & 10 AM
24.2 Make-Up WOD: 11 AM

Strength
Every 1:30, 4 Rounds
1) :30-:45 Goblet Wall Sit
2) 100′ Backwards Sled Pull
3) 20 Wall Pressing Deadbugs

Conditioning
AMRAP 10
20 Box Jump Overs (24/20)
20 Single Kettlebell Front Rack Lunges (24/16) (FX: 16/12) (RX+: 32/24)
250/200m Row (FX: 200/150m)

Strength
Skies Out, Bi’s/Tri’s Out
Every 1:30, 3 Rounds
1) 15-20 Banded Tricep Pulldowns
2) 10-12 Dumbbell Bench Press
3) 10-15 Ring Rows
4) 10-12 Banded Strict Chest to Bar Chin-Ups
5) :30-:45 Plank (Weight Optional)

Conditioning
AMRAP 10 – In Teams of 3, Split Any Way
Calorie Bike
*Score is average Calories per person (round to nearest whole number)

Optional Finisher
1:00/1:00 Deep Hip Flexor Lunge OR Couch Stretch
1:00/1:00 Pigeon Pose
1:00-1:30 Straddle Pose
1:00-2:00 Saddle Pose

CrossFit Open 24.2
AMRAP 20
300m Row
10 Deadlifts
50 Double Unders
*(RX: 185/125) (Scaled: 135/95, Single Unders)
(Foundations: 30 strokes on rower, 75/55, Single Unders/Jumping Jacks)

Strength
Every 2:00, 3 Rounds
1) 10/10 Single Dumbbell Row w/ 3s Pause at Top
2) 10/10 Elbow Supported Dumbbell External Rotation
3) :30-:45/:30-:45 Side Plank

Conditioning
2 Rounds of 1:00 on/:10 off
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15)
2) 18/14 Calorie Row (FX: 16/12) (RX+: 20/15)
3) AMRAP Burpees to 6″ Target
4) Rest
5) Rest
*Score is total Burpees

Build up your mobility and core strength at Core-Flex at 5:45 PM tonight!

Strength
Every 2:30, 6 Sets
1 Push Press + 1 Push Jerk + 1 Split Jerk (↑, start at 50-55% of 1RM CJ)
*Reset b/t each rep

Conditioning
In 10:00
275/225m Ski (FX: 225/175m) (RX+: 325/275m) (1:00 Cap)
into…
AMRAP
3 Wall Walks (FX: 2) (RX+: Wall Walks into Wall Facing Strict Handstand Push-Up)
15 Sit-Ups
12 Overhead Lunges (95/65) (FX: 75/55) (RX+: 115/80)
45 Double Unders (FX: 30)