best friends

WOD: Wednesday, 12 August 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:

Dragon Walk 2 x 10m

.

Pillars

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

.

Rx WOD:

.

DT

5 rounds

with 70/45 kg

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

.

Scale 1:

AHAP

.

Scale 2:

KB Goatbag Swings AHAP

Shoulder to Overhead

.

Coaches Note:

.

none

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – BBC

1930 – WOD

Don’t forget to sign up for your classes!

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