Ya Wanna?

Oh my, oh my whatcha sayin that you wanna-

It's okay if your scared cause you think ya competition's gonna, 

But don't quit, work it hard and there's no way that you a gonna-

So ya wanna get hot, wanna feel sexy,  you know ya wanna, wanna-

Then stop your whining, stop excuses, and just do it like Ladonna!

Warm Up: PVC/BERG

WOD

3 Rounds of 

30 Push ups

30 Squats

30 KB Snatches (53/35)

*Chest to floor push ups no hands release

STRENGTH/SKILL

Tabata Row

Mobility: Trigger Point

ATHLETES MAKE SURE TO REGISTER HERE BEFORE SUNDAY 3/20 AT 6:59P.

Also, all athletes competing in The Open Qualifiers, please consider the following:

Attempt at least a light version of the Competition WOD Wednesday and do not over-train by doing the competition WOD RX'd AND the CFR WOD. Go 70% on Thursday, light stretching maybe rowing on Friday and get ready to rumble on Saturday. It is optimal for you to claim Sunday as a rest day so you can go hard every Saturday and make it count. Drink plenty of water throughout the week, eat clean and recover like a champ.