Today is open gym this means that during class time you can make up a wod that you missed or a strength.
Warm-up:
500 meter row
Shoulder and hip mobility 2 rounds
https://www.youtube.com/watch?v=CduxGQA3-c8
-50 single unders
- KB arm bar, 10 breaths each side (9lbs)
- 10 lateral lunges
Suggested Partner Metcon:
Suggestion #1 Partner Cindy
Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats
alternate how you see fit
or
Suggestion #2 Partner D.T
10 rounds for time of:
9 Deadlifts 155/105 lbs
7 Hang Power Cleans 155/105 lbs
5 Push Jerks 155/105 lbs
Rest while your partner does the next round.
Each partner does a total of 5 rounds.
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