Strength WOD

Back Squats 4/4/4/4 (build up in weight make them all heavy)
WOD
1:00 Minute at each station
DBall over the shoulder
Burpees
Row/Bike or Ski for Cals
Back Squat (off the rack)
4 Rounds
Fitness: 95/65
Performance: 135/95
Open: 135/95

DRIVE

0-10 Complete
10 DB hang Clean and Press (5 each side)
10 Step ups (With DB or BW)
10 Sit ups
8 Rounds
10-20 Complete
60 Cals on the Rower
50 Push ups
40 Pull ups
30 DB Goblet Squat
20 Burpees
Liz showing us those post-WOD feels.  This is what the Open is all about!  Way to go Liz!