March 17, 2017

A:Warm Up
Row 500m
Then Hip and thoracic mobility work for 5-10 minutes

Skill work for Open on Saturday OR additional mobility.

B: Metcon (AMRAP - Rounds and Reps)
CHOOSE 1:
30 Minute AMRAP:
Row 500m
3 Strict Pull Ups
6 Pushups
9 Hollow Rocks
12 Steps Lunge

-Or-
30  Minute AMRAP:
2 Wall Walks
4 Strict TTB or hanging leg raise
6  Lateral Lunges each leg
8s Kick up to handstand
10 Situps
20 Cal Assault Bike