(703) 266-0118 donnys@thenzone.com

Strength
Ring Push-ups 10-10-10

Metcon
Row 2k
100 Abmat Sit-ups 
30 Back Squat (135/95)
**Back Squat barbell starts on the floor. Athlete must clean, then Press/Jerk to Overhead and receive the bar in the back rack to begin the movement.

Core/Accessory
Mobilize, watch the 2017 CrossFit Open WOD 17.1 announce. Get excited!