drink beer

WOD: Monday, 26 January 2015

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

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Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)

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Weekly Special:

2-4 sets of Handstand Hold (try for 1 minute)

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Pillars

Seal Roll – Bridge – V-Up Complex (10 reps)

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Rx WOD:

2 Minutes  of double unders

Rest 2 minutes

Facing Death

EMOM 

3 Deadlifts  60% of  1RM

7 over the bar facing burpees.

keep going until you can’t finish all the burpees in the minute.

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Scale 1:

Deadlifts/KB Deadlifts AHAP

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Coaches Note:

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WOD:

This is Grace’s athlete of the month WOD

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1830 – Barbell Club

Don’t forget to sign up for your classes!

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