WOD 210315 - MONDAY

WARM UP

Coach Stretch

Shoulder and Wrist stretch

3 RDS

4 Scap Push Ups

6 Shoulder Taps

6 Scorpion Stretch

4 Hollow Rocks

10 Jumping Jacks

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Skill / Strength

3 x 5

1 1/4 Front Squat

Moderate Load

Superset:

8 Alt. Rev. Goblet Lunge

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WOD

"CF OPEN 21.1"

FOR TIME

1 Wall Walk

10 DUs

3 Wall Walks

30 DUs

6 Wall Walks

60 DUs

9 Wall Walks

90 DUs

15 Wall Walks

150 DUs

21 Wall Walks

210 DUs

TC: 15 MINS

Scaling Options:

1 Wall Walk = Half Wall Walks or Shoulder Taps + Push-Up

Double Unders = 1:1 Single Under, Lateral Jumps, Jumping Jacks, or Stepping Jacks

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Post WOD Accessory

50 Flutter Kicks