baiting deer

WOD: Friday, 17 July 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:

Kettlebell Circles and Kettlebell Figure 8

each 20 x clockwise and 20 x counter clockwise

.

Pillars

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

.

Strength:

TGU 4 x 2

(Beginners 2 x 4)

.

Rx WOD:

.

21-15-9

Squat Clean 60/40 kg

Burpee Pull Ups

.

Scale 1:

Squat Clean AHAP

Burpee Jumping Pull Up (low bar)

.

Scale 2:

Hang Power Clean AHAP

Burpees & Ring Rows

.

Coaches Note:

none

.

Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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