The "Spirit of the Open" was alive and real on Friday night! Fantastic enthusiasm everyone!

The "Spirit of the Open" was alive and real on Friday night! Fantastic enthusiasm everyone!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

 
1. Two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 reverse lunges/side, 3 pistols from box/side, 3 pistols/side. If the advanced element is too challenging, repeat the version you can perform correctly.
(10 min)

2. Run Prep

3. 🏃‍♀️“Death by 10m”🏃‍♀️
With a continuously running clock, on the first minute, run 10. On the second minute run 2 x 10m, the third run 3 x 10m, etc., continuing as long as you are able. When you can no longer complete all runs within the minute, you’re done.
LIII, LII, and LI: as rx’d
(21 minute time cap)
4. Rest 5 min

5. 🔴“Death by Wallball”🔴
With a continuously running clock, on the first minute, do one Wallball. On the second minute two Wallball, the third three Wallball, etc., continuing as long as you are able. When you can no longer complete all reps within the minute, you’re done. (18 minute cap)
LIII: 30/20
LII: 20/14
LI: Scale weight as needed. Don’t go beyond 11 minutes

Have fun!

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