We are so very pleased to announce the Spirit Award for the 2017 Open goes to Frieda Guillette and Dominic Perri. This award acknowledges how very much each athlete accomplished and how they accomplished it. Both Frieda and Dom showed extraordinary character in facing workouts and movements that were beyond what they thought was possible. As extraordinary human beings, they inspire and motivate us to live life, even in the face of the most daunting challenges, with a little more courage, a little more humor, and a little more enthusiasm. And award basket is gifted to you from Ananda Wilson and her fantastic company, Amrita Aromatics & Apothecary. Well deserved, Frieda and Dom!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. 20-15-10

Calorie Row Kettlebell swings (10 min)

2. Warm-up: to Deadlift weight for EOMOM (10 min)

3. Run Prep (5 min)

5. “Wally World” With a 23 minute running clock:

0:00-Run 1 mile for time (for the Board) 13:00-EOMOM odd: 9 Deadlifts even: 9 Handstand Push-ups

LIII:225/153 LII: Scale Deadlift weight as needed or to Diane weight. Scale HSPU volume down to a rep scheme that can be completed under :40s. Scale HSPU to box pike press, down dog pike press or DB press as needed. Scale run distance as needed to be back through the door by 10 minute mark. LI: 800m Run. Find a moderate Deadlift weight for 5 that allows for good technique, 9 DB Presses.


Have fun!