Friday, March 12 2021

OPEN WOD 21.1

For time: (15 min cap)

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Scaled athletes: perform scaled wall walks and single unders

Foundations: perform bear crawl and jumping jacks

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We will be hosting The Open in ALL regular classes today! Sign up in MBO to reserve your spot.

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Please arrive early to start warming-up on your own.

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Warm-up:

back slaps -- ski swings -- reach for toes/reach for sky/trunk twists

down dog/alternating calf stretch

10 second high plank hold -- 5 second R/L side plank hold -- 10 alternating shoulder taps

4 cat to cow cycles -- 7 push-ups -- 10 second hollow hold

10 jumping jacks

3 rounds of: 15 seconds of single unders, 10 second rest

5 inchworms

spend a couple minutes practicing single/double unders

spend a couple minutes practicing wall walks with standard

2 rounds of:

1 wall walk

10 DU