Fran Sliders 3 rds 7-5-3 Thrusters Pull-ups 1 min. Rest PureFit 3 rds 7-5-3 KB Thrusters Ring Rows 1 min. Rest   Mobility WOD: 1) PreWOD - preWOD mobility requires active participation.  It is a prep to improve/mobilize end range, not a stretch. Banded Shoulder Lateral Opener:  Hook a hand through band that is on the pull up bar. Wrap band around wrist and rotate palm towards the ceiling. Place shoulder in external rotation, face away from the pull up bar and step away to create tension in the band. Keep arm externally rotated, shoulder back, and chest high. Slightly rotate away from band, twisting body.  Contract pecs 5 seconds, relax 10 seconds.  Repeat contract release 3-5 times. Repeat on other side. 2) Post WOD-Banded Anterior Hip Distraction/Hip Flexor stretch - Wrap a band around a post at knee height.  Place a leg through the band and pull band high up on the hip. Facing the post, step backwards and kneel into a lunge position. The kneeling knee is the banded hip. With torso upright and knee/hips at 90 degrees, squeeze glutes a little to prevent over extension in the lumbar spine.  Spend 45 seconds in this position, then relax the pelvis towards the floor while leaning into the front leg.  Stretch for 45 seconds.  Switch sides.  

Starting this Saturday, March 17, we are implementing this new schedule. From 8-9am will be our traditional team WOD. From 9-10am will be an Open Gym format. Work on weaknesses, make up a class from the week or do the team WOD on the board.