We hope that as many of you as possible can join us to perform the Open Wod on Saturday at 930am. However I am posting it here for Friday as well. Looking forward to seeing you guys hit this and doing it with yall!
Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, PVC passes, scapula push-ups, wallballs with 2 sec pause @ bottom (12/10)
-WOD strategy and movement prep with Coach
Conditoning: Open Wod 15.3
-14 min AMRAP: 7 Muscleups, 50 Wallballs (20/14), 100 Double Unders
-5 min row or Airbike at easy pace
-2 min box ankle stretch each side
-2 min anchored t spine