Thursday, March 10th, 2022

REMINDER: This is the last week of the OPEN, So please join all of us at the last week of FRIDAY NIGHT LIGHTS! We will be completing the OPEN WOD then on to the pot luck after with music, food, drinks and the conclusion of our team Intramural. Make sure to post what your bringing to the FB group or there is a signup sheet at front desk for pot luck items. Thank you and cant wait to see you all for the last Friday night lights!

Coach led warm up

Banded mobility (from rig)

Then,

2 sets:

1:00 Alt. pike to pigeon stretch

30 Mtn. climbers

1:00 Hamstring scoop stretch

WOD

For time:

300/225 Calorie Row

*Every 5 min it takes complete

4 x 40ft Shuttle sprint (wall to rig = 40ft)

1 Wall walk (*add 1 wall walk to each round)

(30 min cap)

Post time to Wodify and Whiteboard

Recovery

Spend 5 min on foam roll, lacrosse ball, and or gun