train like depends

WOD: Friday, 24 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:

Cook Bridge 10 L&R

20m Contralateral Crawl

.

Pillars

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

.

Strength:

EMOM 12

3 Hang Power Snatches

(Close – Fast)

.

Rx WOD:

.

EMOM 10

20 Double Unders

AMRAP Alt. Dead KB Snatches 28/20 kg

.

Scale 1:

Mountain Climbers

Alt. Dead KB Snatches 16/12 kg

.

Scale 2:

Alt. Dead KB Cleans AHAP

.

Coaches Note:

none

.

Classes:

0600 – WOD

0915 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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