WOD: Thursday, 3 April 2014
on your own before class starts
the 4 basics on your own before class starts
Monster Band Walk
Cook Bridge (10 each side)
SLDL w/reach Squat Matrix
Rear Leg Raised Single Leg Squats
3 sets of 8 (L&R) @ 31×2
30 KB Swings AHAP
40 m banded run
Watch the prescribed tempo: 3 seconds down means 3 seconds, not as fast as you can count in your head to 3.
Weight should be chosen so you can complete the 30 Swings without putting the weight down. Its critical to keep the interruption between Swings and Run as short as possible.
0600 – WOD
0915 – WOD
1700 – Weightlifting Club
1800 – WOD
1900 – WOD
1800-2030 – Open Gym
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