tax exempt

WOD: Thursday, 3 April 2014

Warm Up:

Foam Rolling

on your own before class starts

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Stretching

the 4 basics on your own before class starts

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Movement Patterns

Monster Band Walk

Cook Bridge (10 each side)

SLDL w/reach Squat Matrix

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Strength:

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Rear Leg Raised Single Leg Squats

3 sets of 8 (L&R) @ 31×2

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Rx WOD:

4 rounds

30 KB Swings AHAP

40 m banded run

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Coaches Note:

Strength:

Watch the prescribed tempo: 3 seconds down means 3 seconds, not as fast as you can count in your head to 3.

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WOD:

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.

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Classes:

0600 – WOD

0915 – WOD

1700 – Weightlifting Club

1800 – WOD

1900 – WOD

1800-2030 – Open Gym

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