Friday, March 28 – Optional Mobility and Prep for Open Athletes
March 27, 2014
Saturday, March 29 – Open Workout 14.5
March 28, 2014


3 Rounds of
5 hanging scap retractions
10 band good morning
15 pike position calf raise/side
10 alt single leg bird pickers/side
20 high knees/side

Met-Con (20 min time cap)
5 rounds for time of
10 Pull-Ups
20 KB Swings
30 Lateral Hops

– Pull-ups may be scaled down to (A) band assisted or (B) ring rows; Scale up to CTB
– KB swings are American standard (bell directly overhead) unless specifically scaled to chest height
– Lateral hops over PVC or band (over&back=1)

Band Hamstring Series
1 minute in each position, each leg
leg straight up
leg extended outside body
leg extended across body

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