Open WoD 19.1 for February 25th, 2019

Coach’s Notes
Warm up as you like for the Open WoDs on Mondays going forward for the next 5 weeks! Pair up with someone in your division and we’ll go in two heats with one of you judging, the other doing the entire workout. If you have done Friday Night Lights, you have the option of going first or second, if you didn’t do FNL, please plan on going first. First heat goes off at 20 minutes after the start of class. Second heat at 40 minutes past class time.

Daily WoD
AMRAP 15: WBS / CAL ROW
WORKOUT 19.1
VARIATIONS
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row

Rx: 20/14 to 10/9
Scaled: 14/10 to 10/9
Beginner: 14/10 to 9/8
Teen Scaled: 14/10 to 8/8

MOB:
Roll Quads / Posterior Chain
Lax Shoulders

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