Thursday, March 21st, 2019

Open participants:
 
“Pre-Game”
3 rounds (low intensity)
3 slow wall squats
3 walkouts
3 Russian baby makers
Then,
3:00 (bike, row, or run)
Minutes 1+2 – Light pace
Minute 3 – Fast pace
Then,
3 rounds (moderate intensity)
300 meter row
10 DB hang clean & jerks (light load)
10 glute bridges
30 double unders
*Rest :45s-1:00 between efforts.  
Then,
3:00 (bike, row, or run)
Minutes 1+2 – Light pace
Minute 3 – Fast pace
Then, 
3 rounds (low intensity)
4 scap retractions
8 superman rocks
16 overhead circles (8 each direction)
 
Non-Open participants: 
Workout of the Day:
“Afterthought”
4 rounds for time of:
400 meter run
50 double unders
25 hollow rocks