Warm-Up / Skills
3 min Zone 1
5 min Foam Roll
Lunge Complex
10 Wall Squat
10 Face Pulls
Scorpion
10 Back Ext
PVC Complex
Metcon
Open WOD 12.5
In 7 min Complete
3 Thruster 100/65
3 C2B
6 Thruster
6 C2B
9 Thruster
9 C2B
12 Thruster
12 C2B
and so on and so forth….
Rest 7 min then:
Metcon
7 Min AMRAP
5 Cluster 135/95
20 DU
Week 1 of the 2013 OPEN is in the books. I am very proud of all our athletes. Week 2 starts today. I know the WOD doesn’t come out until Wednesday, but today starts your week. 3, 2, 1, GO……..