Friday, February 28 – Optional Mobility & Prep for Open Athletes
February 27, 2014
Saturday, March 1 – Open Workout 14.1
February 28, 2014

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Warm-Up
4 Rounds of
4 Spider lunge w/ reach up on both sides
4 Dive bomber pushups
4 Alt Samson lunges
4 Inchworm in place

Met-Con
21min EMOM, rotating between:

  • __ Ring Dips*
  • 7 Burpees
  • 12 KB Swings

* choose a number of reps between 1-12 that you think you can stick with for 7 rounds;
– Kipping is allowed
– Bands may be used for assistance

Mobility
2 x 1 minute/side shoulder stretch
then,
1 minute/side Standing calf stretch

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