25 buried at 75

WOD: Thursday, 20 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:

Handstand Work (at whatever level you are)

.

Pillars

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

.

Strength:

Single Leg KB Deadlift 3 x 8 L&R

.

Rx WOD:

Fran

21-15-9

Thrusters 43/30 kg

Pull Ups

.

Scale 1:

Thrusters AHAP

Ring Rows

Scale 2:

Goblet Squat & Press AHAP

.

Coaches Note:

.

none

.

Classes:

0600 – WOD

1800 – WOD

Don’t forget to sign up for your classes!

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