If you want to be on an open team and get a shirt, you need to be signed up by Wednesday, Feb 17th.
Warm-up
“Cindy” style
400m run, 500m row or 2:00 on a bike
3 rounds
15 OHS w/PVC
10 push-ups
5 strict pull-ups or ring rows
Mobility
Full joint mobility w/Sophie
Gymnastics
Skill work; Muscle up progressions for all!
See coach for all levels.
WOD
“Gopher Hole”
3 rounds
25 KBS (70/53#)(53/35#)
15 T2B
5 shuttle runs
*10m segments, down and back is 1 (so 100m total)
Extra Credit
3 sets of ME push-ups
