2018 Open Program March 21

Welcome to the 2018 OPEN PROGRAM

Warm Up

500m row chill pace then 3 rounds of 15 sec all out 45 sec chill pace


banded mobility stretches see video, 1 min each stretch per limb x 2 for a total of 16 minutes


1 Wall Walk + Max Hold For Time see video for details + 20 Hollow Rocks x 4 rounds Not For Time

Xtra Credit MetCon

30 wallballs (20/14#) + 15 ohs (45/33#) + 200m run x 4 rounds



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