Ginger 240

WOD: Monday, 13 July 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:

Kettlebell Circles and Kettlebell Figure 8

each 20 x clockwise and 20 x counter clockwise

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Pillars

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

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Skill/Strength:

EMOM 12

3 Hang Power Snatches

(bar speed…bar speed…bar speed…)

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Rx WOD:

4 rounds

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8 HSPU

20m Barrel Carry AHAP

8 C2B Pull Ups

20m Barrel Carry AHAP

.

Scale 1:

3 Wall Walks

Pull Ups

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Scale 2:

Box Push Ups

Ring Rows

Barrel Drag AHAP

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Coaches Note:

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Barrel can be carried in any way, except on your shoulder.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

Don’t forget to sign up for your classes!

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