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Monday…3/30/15

Ok gang, for most of you the Open is over. The next couple of weeks are designed with a few things in mind: relax, recover, and have fun! You’ll see some WODs done that are not timed, some fun/different movements and warm-ups, and even team WODs tossed into the normal weekly mix. Over the next day or two, we’ll talk more in depth about why!
A. Warm-Up:
5min Volleyburps –¬†You will volley back and forth around the room with the volleyball. Each time it hits the ground, the group must do 3 burpees.
 
B. Skill:
8min EMOM –
Even Minutes: 30s Jump Rope Practice (If you have double unders, your must practice singles. If you have singles, you must practice doubles!)
Odd Minutes: 30s Hollow/Arch Rolls (Start at one end of room and roll to other, holding 2s in hollow position and 2s in arch position)
 
C. WOD:
2 Rounds NOT for Time:
50 Air Squats
Run 800m
50 Sit-Ups
 
D. Post-WOD Recovery:
Quad Foam Roll – 2min ea side

From all of us coaches to all of you athletes, we hope you enjoyed the Open!!
From all of us coaches to all of you athletes, we hope you enjoyed the Open!!

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