Thursday, March 15, 2018

Times for completing the Open WOD:
Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF
Saturday – Normal class times or open gym
Sunday – Open gym (12:15 – 1:30PM)
A coach must be present during an Open WOD attempt

Skill:
Skill Review (10 minutes)
Pistol Squat
Advanced Athletes:
3 sets of 20, focus on smooth, consistent sets
Rest 1-2 minutes between sets
Conditioning:
AMRAP 25, Teams of 2*:
Partner 1:
400m Run
Partner 2:
9 V-Ups
12 Push-ups
15 Air Squats
60 Double-Unders
*Partners alternate, one partner running, one partner completing reps of the AMRAP.