REGIONAL & OPEN PREP
A. General Warmup
5min foam roll + breathing drills
-then-
5min Monostructural Warmup
B. Correctives / Mobility
Slingshot Squat
2min
Shoulder Sweeps
15/side
Push-up w/ Reach
15
C. Movement Prep
-then-
WOD Prep
2 Rounds of:
3 MUs
10 Wall Balls
20 DUs
D. Open WOD 15.3
14min AMRAP of:
7 MUs
50 Wall Balls (20/10′, 14/9′)
100 DUs
E. Rest Recovery
10min Rest & Recovery Air Bike or Row
chris redden says
D. 337 reps, almost 20 reps more than last year. Was able to rep out larger sets of MU this year. Dubs and back slowed me down.