tiger lion wolf

WOD: Thursday, 30 April 2015

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

.

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)

.

Weekly Special:

Lying Hamstring Stretch w/ rubber band

.

Pillars

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

.

Strength:

Find 3 RM: Hang Power Clean

.

Rx WOD:

AMRAP 15

10 Burpees

10 Hang Power Cleans 60/40 kg

10 Slam Balls 23/15 kg

.

Scale 1:

HPC 40/30 kg

Slam Balls 12/9 kg

Scale 2:

HPC 20/15 kg

Slam Balls AHAP (Pick Up)

.

Coaches Note:

none

.

Classes:

0600 – WOD

1800 – WOD

1930 – On Ramp

Don’t forget to sign up for your classes!

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