WOD 210315 - MONDAY


WARM UP


Coach Stretch

Shoulder and Wrist stretch


3 RDS

4 Scap Push Ups

6 Shoulder Taps

6 Scorpion Stretch

4 Hollow Rocks

10 Jumping Jacks

Skill / Strength


3 x 5

1 1/4 Front Squat

Moderate Load


Superset:

8 Alt. Rev. Goblet Lunge

WOD


"CF OPEN 21.1"


FOR TIME

1 Wall Walk

10 DUs

3 Wall Walks

30 DUs

6 Wall Walks

60 DUs

9 Wall Walks

90 DUs

15 Wall Walks

150 DUs

21 Wall Walks

210 DUs


TC: 15 MINS


Scaling Options:

1 Wall Walk = Half Wall Walks or Shoulder Taps + Push-Up

Double Unders = 1:1 Single Under, Lateral Jumps, Jumping Jacks, or Stepping Jacks


Post WOD Accessory


50 Flutter Kicks




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