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
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