Competition (01/15/16)

 In Competition

REGIONAL & OPEN PREP

A. General Warmup
5min foam roll + breathing drills
-then-
5min Monostructural Warmup

B. Correctives / Mobility
Slingshot Squat
2min

Shoulder Sweeps
15/side

Push-up w/ Reach
15

C. Movement Prep
-then-
WOD Prep
2 Rounds of:
3 MUs
10 Wall Balls
20 DUs

D. Open WOD 15.3
14min AMRAP of:
7 MUs
50 Wall Balls (20/10′, 14/9′)
100 DUs

E. Rest Recovery
10min Rest & Recovery Air Bike or Row

Recent Posts
  • chris redden

    D. 337 reps, almost 20 reps more than last year. Was able to rep out larger sets of MU this year. Dubs and back slowed me down.