Friday, October 11th - Open 20.1

The first workout of the Open is here, and it is a good one!

Context: Practice – Pick a partner or two that you haven’t worked with before

Dynamic Warm Up Option: 2 min row. Then 3 sets of 10 Bootstrappers, 10 Glute Bridges, 10 Scap Pull-ups, 10 Hollow Rocks or 30s Plank.

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: None.

Super Set: None.

WOD - Open 20.1 -
10 rounds for time of:
8 ground-to-overheads, 95 lb.
10 bar-facing burpees

Time cap: 15 minutes

Optional ‘Cash Out’ or Hypertrophy:
4 min max Airdyne, Every min do 5 Burpees, OR 3 sets of 15 DB Flies in a super set with 15 Single Arm DB Rows

Scott McIntyre