OPEN WOD 21.1
For time: (15 min cap)
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Scaled athletes: perform scaled wall walks and single unders
Foundations: perform bear crawl and jumping jacks
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We will be hosting The Open in ALL regular classes today! Sign up in MBO to reserve your spot.
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Please arrive early to start warming-up on your own.
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Warm-up:
back slaps — ski swings — reach for toes/reach for sky/trunk twists
down dog/alternating calf stretch
10 second high plank hold — 5 second R/L side plank hold — 10 alternating shoulder taps
4 cat to cow cycles — 7 push-ups — 10 second hollow hold
10 jumping jacks
3 rounds of: 15 seconds of single unders, 10 second rest
5 inchworms
spend a couple minutes practicing single/double unders
spend a couple minutes practicing wall walks with standard
2 rounds of:
1 wall walk
10 DU
