be a dragon

WOD: Monday, 24 August 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:

Single Leg Deadlift w/reach, 10 each Leg

20 Cossack Squats, 10 each side

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Pillars

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

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Strength

EMOM12 – 3 Hang Power Snatch

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WOD:

Cindy

AMRAP20

5 Pull Ups

10 Push Ups

15 Squats

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Scale 1:

Ring Rows

Box Push Ups

Box Squats

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Coaches Note:

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WOD:

Coach: check those that might make it to the Wall of Fame for correct ROM. 3 No-reps in the workout means no Wall of Fame. That way the coach doesnt have to check someone continuously.

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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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