There are 2 Open Prep sessions on the board.  They are simple, # 40mg but if you do them during a given week, plus the WODs and strength training that is on the board, you will be well prepared for the Open.

Engine is 10 minutes on the AirDyne or C2 rower.  Keep track of your calories rowed/pedaled.  You can do this as a warm up or a cool down.  You can make this as hard or as smooth as you want.  My suggestion is start at an easy pace.  If you feel good after 7 minutes, push hard to the end.  If you feel sluggish, just keep cruising.  This one can be done every day.

Skills is 1 Muscle Up or Handstand Push Up every 15 seconds for 10 minutes.  If this is too challenging, go to one ever 20 seconds, 30 seconds, or even 1 a minute if needed.

Workout of the Day

With a 25:00 running clock

OTM 10

14 Wallball Shots 20/14

Rest for 5 minutes or so…

At 15:00, begin

AMRAP 10

30 Doubleunders

15 Power Snatch 75/55