2-27-15

Open wod 15.1! Are you ready?!

Warm up:

3 Rounds not for time of:
2 laps or 300m row
15 GHD Sit Ups
15 Hip Extensions
10 Strict Pull ups
10 Push ups or Strict Ring Dips
10 Reverse Lunge Reach (alternating Samson Stretch)

10 PVC Pass Throughs
10 PVC OHS or Wall Facing Squats
10 Band Pull Aparts

 

Skill:

10 min of rope climbs and muscle up work

3 sets of 5 reps each( 5 ascents and 5 descent)

 

 

Wod:

OPEN WOD 15.1

 

Cool down:

2 laps

Roll out entire body